How to run at home without a treadmill to lose weight? Tips from a professional athlete

professional fighter of the Nashe Delo league, multiple champion and medalist of Stavropol, SCFD and SFD

The first thing a person who is just diving into sports and wants to lose weight should know is that running in place does not exist. The more correct name of this exercise is high knee raise. It is very energy-consuming, its performance will require a lot of effort.

I recommend doing it in approaches. To perform it, set a timer for about a minute, try to accelerate as much as possible, raising your knees high. In the interval of rest, imitate jumping rope, bouncing low above the surface. An effective variant of training will be the performance of five such circles.

This fat-burning complex can be supplemented with the exercise “Jumping Jack”. It is easy to perform, but very energy-consuming, which allows you to burn more calories. It can be done for longer than a minute. If you are a trained athlete, you can perform the exercise from 3 to 10 minutes. Thus, there is a good opportunity to exhaust yourself.

A good effect from jumping exercises will be if you do them for no more than 15 minutes. With a longer performance, the body will adjust to the load, and the processes will slow down. Try to change exercises and their intensity during training.

It is important to understand that weight loss is a sensitive moment. First of all, you need to strictly follow the diet, count calories, replace “bad” carbohydrates with healthy ones and saturate the body with minerals. In the diet must necessarily be greens, of course, if you do not have contraindications. If you do not create a competent diet and will not adhere to it, no amount of training will not help you lose weight as much as you would like.

How to enhance the effect of fat burning?

If you strictly follow the diet and perform at least 30 minutes a day of the above exercises, you will succeed in losing weight. There is a way to get stale water out of the body faster – specialized ointments and sauna suits. These can be purchased at any sports store.

If you will be using a sauna suit, choose one exercise (high knee raises or simulated jumping rope) and do it for a period of time. Start with a minute or two and gradually increase the time at a comfortable pace. This way, you will be able to lose weight in a shorter time. But the method with a suit and ointments will not suit everyone. Before experimenting, consult your doctor to ensure that there are no contraindications.

It would be great if you supplement your fat-burning workouts with the “vacuum” exercise. It trains the internal muscles of the abs, which are not worked when performing classical exercises. If you include the “vacuum” in your workout plan, your abdomen will soon look much more beautiful.

However, this exercise is also not useful for everyone, it has peculiarities. It can not be done in some diseases, as well as during periods and pregnancy. If you are not sure that the exercise will suit you, consult your doctor before performing it.