Effective fat-burning workout for women, how to burn 500 calories in half an hour

Burn 500 calories in 30 minutes. An intense workout from a fitness blogger

November 9, 2021, 18:35 MSC

Tanya Fedorishcheva shared a set of exercises that will help to quickly pump the whole body.

In the fast flow of life it is not always possible to allocate enough time for a long full-fledged workout. And the body just needs good physical activity. A good way out of this situation will be an intensive fat-burning workout: just half an hour you can spend 500 calories. And you can train anywhere: on the street, at home or in the gym. The choice is yours.

blogger, author of two books on home workouts, fitness marathon host.

This workout will work your entire body. There are six rounds. Do each exercise for a minute and rest between rounds for 60 seconds. There will be four exercises per round, no rest in between.

Round 1

Touwtje springen

Execution Technique:

Feet stand frontally at shoulder width.
Do light hops from one foot to the other.

Hands to the knee

Techniek:

Raise your arms above your head, palms folded in a boat.
Bend one knee and raise it to the waist level. Simultaneously lower your hands to the raised knee.
Then return to the starting position.
Herhaal hetzelfde met het andere been.

Rotations of the body

Techniek:

Feet at shoulder width, arms bent in front of the chest.
From this position slightly step sideways with the left leg. Legs slightly bend.
Turn the shoulders and arms to the right.
Keer terug naar de beginpositie.
Repeat the same thing in the other direction. Do the exercise in dynamics (step to one side, then step to the other).

Jumping with arm swings

Techniek:

Feet at shoulder width, arms lowered along the torso.
Set aside to the side of one leg. At the same time raise your arms above your head.
Keer terug naar de beginpositie.
Repeat the same actions with the other leg.
After a jump spread both legs apart. Hands are again raised up.
Jump back to the starting position.
Repeat the jump twice.

Round 2

Running on the spot in an incline

Techniek:

Put your feet shoulder width apart. Tilt the torso slightly forward, arms bent.
Begin to finely shuffle your feet on the spot, putting one or the other on the toe.
Keep your back straight.
Do not move anything except the feet and knees.

Lunges to the side with a tilt of the body

Techniek:

Make a shallow lunge to the side with the left leg and transfer the weight to it.
At the same time describe an arc with the torso, moving it towards the lunge leg. To do this, tilt the torso forward. Keep your back straight.
Keer terug naar de beginpositie.
Walk the same way in the other direction. Do the exercise in dynamics (lunge to one side, then lunge to the other).

Kick to the side

Execution technique:

Legs together, hands at the waist.
Raise the left leg bent at the knee to the side.
Abruptly straighten the knee, imitating a kick.
Keer terug naar de beginpositie.
If it is difficult to keep your balance, you can rest your hand on the wall.
Do this exercise on the left leg for a minute, then switch sides and repeat the same for another minute.

Round 3

Rugby player

Execution technique:

Feet wider than shoulder width. Arms spread wide, bent at the elbows, assist in running.
Imitate a shallow running.
Alternately lift one foot or the other on the toe.

Squats with twists to the elbow

Techniek:

Put your feet wider than shoulder width.
Keep your arms in front of you bent at the elbows. Elbows are down, arms go along the torso.
Squat down. Returning to the starting position, lift up the leg bent at the knee.
Bring the elbow of the opposite arm to the knee.
Return to the starting position. Squat down again and repeat the same actions with the other arm and leg.

Forward kick

Techniek:

Feet at shoulder width, hands at the waist.
From this position raise the left leg bent at the knee up in front of you.
Then sharply straighten the knee, imitating a kick.
Try to throw the leg as high as possible.
Keer terug naar de beginpositie.
Do the exercise for a minute on the left leg, then change it to the right and work for another minute.

Round 4

Hands under the knee

Execution technique:

Feet shoulder-width apart, arms straightened in front of you.
Raise the bent leg to waist level.
Bring both hands together under the knee of the raised leg.
Then bring the arms back and lower the leg.
Repeat the same with the other leg. Do the exercise in dynamics: alternately on the right and left leg.

Squat with toe raises

Techniek:

Legs stand wider than shoulder width, arms along the torso.
Squat down, lowering the arms down and touching the floor.
Stand in the starting position. At the moment of lifting, immediately raise the arms above the head and, fully straightened, stand on the toes.
Keer terug naar de beginpositie.

Two strokes with hands forward + lifting the knees

Techniek:

Feet stand at shoulder width, hands clenched into fists at the chest.
Do one punch with the left hand, then immediately – a punch with the right.
After hands interlock with each other.
Raise one leg, bent at the knee, up and bring the hands with the knee together.
Keer terug naar de beginpositie.
Repeat the same action with the other leg.

Round 5

Jump with arms apart and lift above the head.

Techniek:

Feet together, arms along the torso.
Do a jump, spreading the legs apart. At the same time raise your arms through the sides above your head.
Jump back to the starting position.
Then clasp your hands together. Raise them above your head in front of you.
Keer terug naar de beginpositie.

Torso tilt and scissors jump

Techniek:

Put your feet wider than shoulder width, hands held behind your head.
Tilt the torso forward to a horizontal position.
Straighten up. Cross your feet in a hop: left in front, right behind.
Keer terug naar de beginpositie.
Repeat the same actions, but now the right foot in front and the left behind.

Walking backwards

Techniek:

Put your feet shoulder-width apart, arms straightened in front of you.
Torso slightly bent forward, knees slightly bent.
Push one leg back with a wide step. At the same time bend the arms and take the elbows behind the back.
Then bring the arms forward again and bring the leg back in place.
Do this exercise for a minute on the left leg, then switch sides and work for another minute with the right leg.

Round 6

Step on the spot + arms to the sides

Execution technique:

Put your feet together, raise your arms to shoulder level, bend at the elbows.
Alternately lift one or the other leg, imitating a step.
Simultaneously with the step, extend the arms at the elbows.

Wide step to the side

Techniek:

Put your feet together, hands behind your head.
Step with the left foot to the side. Slightly squat down and transfer the body weight to the stepped leg.
Step up with the second leg.
Do the exercise in dynamics: step with the left foot, then immediately – step with the right.

Blows with hands to the sides

Techniek:

Legs stand wider than shoulder width. Clench your hands into fists and hold them at your chest.
Turn the torso, pelvis and feet to the right.
At the same time hit the right side twice with the left hand.
Keer terug naar de beginpositie.
Repeat the kicks with rotation to the other side. Do the exercise in dynamics: two kicks to one side and immediately – to the other.

Jumping with a twist

Techniek:

Legs stand together, hands folded in front of you.
Jump up and turn the pelvis to one side. At the same time turn the body in the opposite direction.
Land. Repeat the same, but in the other direction.

De training is voorbij.

For detailed exercises and Tanya’s comments, see the video.

If you want to diversify your exercise plan, intensive training will be a great substitute for cardio. It will not be easy for sure, but you can pump your body to the max and “drain” excess water without any problems.