Effective cardio workout for weight loss at home and fat burning at home - video, instructions, exercises

It’s time to lose weight for the summer, and one of the best helpers will be intensive training. Fast-paced exercise burns a lot of calories, which speeds up the fat-burning process. You can do it at home: you need 20 minutes of free time, a mat and a good mood. We suggest you try our intensive workout with Ekaterina Kononova, master of sports in fitness and bodybuilding.

fitness trainer, master of sports in fitness and bodybuilding

This is a short but very intense full-body interval workout that will help you lose weight at home.

The workout consists of 10 exercises, each performed in two approaches of 40 seconds each with a 20 second break. Don’t forget to stretch before starting the workout.

Πίνακας περιεχομένων

Jumping jack with elbow touching the knee

Technique

Stand, legs wide apart, arms extended to the sides and bent at the elbow.
Do a jump, bringing the legs together, arms brought together in front of the face.
Jump back to the starting position.
Bend the left leg and twist to it so that the right elbow touches the left knee.
Return to the starting position and repeat the jump and twist, but on the other side.

Do two approaches for 40 seconds each. Rest between approaches – 20 seconds.

Squat with hip extension

Technique

Stand, feet shoulder-width apart, hands in front of you.
Do a squat.
Stand up and withdraw the right leg to the side, do not raise it too high.
After a break, change sides and continue.

Do two approaches for 40 seconds. Rest between approaches – 20 seconds.

Back lunge with a jump

Technique

Stand, do a lunge, putting the right leg back.
Bring the leg forward and up, performing a jump on the left leg.
Arms move asymmetrically with the legs.

Do 40 seconds on each leg. Rest between approaches – 20 seconds.

Steps into the plank with the pull of the knee to the chest

Technique

Stand, feet at shoulder width, bend, lowering your hands to the floor.
Take four steps with your arms forward to the plank position.
Take turns bending the knees. Each leg should perform the movement twice.
Return to the starting position with the same steps.

Do two approaches for 40 seconds. Rest between approaches – 20 seconds.

Side plank

Technique

Lie on the left side, leaning on the forearm. The right leg is slightly forward.
Rise, leaning on the forearm.
Do not raise the body too high and do not collapse, try to keep a straight line.
After the first approach, change sides and do it all over again.

Do 40 seconds on each side. Rest between approaches – 20 seconds.

Push-up from the support in three points

Technique

Find a support, lean on it with your hands so that the body formed a sharp angle with the floor.
Perform a push-up to the support, arms spread wide.
Immediately change the position of the hands, making the distance between them smaller. Push-up.
Reduce the distance between the hands once again and push-up again.
Then, on the contrary, increase the distance between the hands with each push-up.

Do two approaches of 40 seconds. Rest between approaches – 20 seconds.

Twists

Technique

Lie down, rest your heels on the floor, knees bent, hands behind your head.
Perform twists, keeping the lower back on the floor.
Make sure that the chin does not touch the chest, while lifting as if reaching for the ceiling.

Do two approaches for 40 seconds each. Rest between approaches – 20 seconds.

Fold

Technique

Sit down, put your hands back with a rest on your palms (fingers turned forward).
Raise legs in a bent position.
As you exhale, draw the body back and straighten the legs forward.
Return to the starting position.

Do two approaches for 40 seconds each. Rest between approaches – 20 seconds.

Bicycle

Technique

Lie down, hands behind the head. Raise the body slightly and lift the feet off the floor.
Bend the right leg and straighten the left leg, at this moment perform a diagonal twist with the left elbow to the right knee, then immediately change sides.
Do the exercise in dynamics.

Perform two approaches of 40 seconds each. Rest between approaches – 20 seconds.

Warm-up

Technique

Lie on your stomach, rest your palms on the floor.
Straighten the arms, the pelvis remains on the floor, and the head is pulled upward on the inhale.
On exhalation relax.
Without leaving this position, turn the head to the right, pull the neck, and then turn the head to the left.

After training, you can perform a set of stretching exercises, it will help relieve muscle tension.

Do your best, the pace is important in this workout, but don’t forget about the technique.