400 calories in 15 minutes - a fat-burning full-body workout

Intense workouts are best for fat burning. In a short period of time, you will be able to lose quite a lot of calories. For example, in today’s workout you will burn 400 calories in 15 minutes. Despite the fact that the exercises are visually simple and you won’t need additional weights, the workout will be very energy-consuming.

Adelina Lazarova

coach, master of sports in rhythmic gymnastics

Today we will work on getting your heart rate up and burning all the extra fat.

Before training, be sure to take five minutes to warm up your body. You can do a few exercises on your own or together with Adelina: the warm-up variant will be in the video at the end of the article.

We would like to remind you! For a beautifully sculpted body, one workout is not enough, you need regular exercise and a well-built diet.

Indice dei contenuti

Forward leg swings in a jump

Technique

Stand up straight. Spread your straight arms slightly apart in front of you.
Swing your right leg forward and up, touching the toe of the palm of your left hand. Bring your right hand back.
In a jump, switch legs, making a swing with the left leg. The right hand touches the toe of the left foot. Bring the left arm back.
Do the exercise vigorously.

Execution time is one minute.

Elbow-knee jump

Technique

Stand up straight, hands behind your head.
In a jump raise the right leg bent at the knee, turn the body and touch the right knee with the left elbow.
Then do the same on the other side.
Do the exercise vigorously.

Execution time is one minute.

Jumping Jack with squat

Execution technique

Stand up straight, put your feet slightly wider than shoulder width.
Perform a squat. As you rise, jump with your legs wide apart and clap over your head.
Jump back to the starting position and do it all over again.
Do the exercise vigorously.

Exercise time is one minute.

Jumping Jack

Technique

Stand up straight, legs together. Arms along the torso.
Jump wide open your legs and immediately clap your hands above your head.
Jump back to the starting position and do it all over again.

Do the exercise vigorously for a minute.

Shin splints

Execution technique

Stand up straight, hands interlocked behind your back at the waist.
Jump, alternately winding back the left leg, then the right. Your heels should touch your buttocks while jumping.
Do the exercise vigorously.

Execution time is one minute.

Burpees without push-ups

Technique

Stand up straight, feet shoulder width apart.
Do a deep squat until you can put your palms on the floor.
Transfer your body weight to your hands and jump to a lying down position.
Return to a squat through a jump.
Immediately jump to your full height and clap your hands above your head.
Do it all over again.

Execution time is one minute.

Push-ups from the knees

Technique

Stand in a supine position, legs bent at the knees.
Perform a push-up, bending your arms to an angle of 90 degrees at the elbows.
Return to the starting position.

Execution time is one minute.

Steps from knees to squat

Get on your knees, hands in front of you in a lock.
Step first one leg forward and then the other, thus moving to the squat position.
In the same way, move your legs one by one and return to the starting position.
Repeat the movements again. Do the exercise vigorously.

Execution time – one minute.

Jumping out of a squat

Technique

Take a squat position, hands in front of you, pelvis pulled back, body tilted forward.
Jump up, stretching to your full height and pulling your arms back.
Return to the squat and repeat the movement again.

Execution time is one minute.

The workout is over. For detailed exercises and a variant of Adelina’s warm-up, see the video.

If you still have strength, you can perform one more round. This way the training will be even more effective.