Fat-burning workout replaces 15,000 steps. Effective fitness blogger program

Fat-burning workout replaces 15,000 steps. An effective fitness blogger’s program

A set of exercises from Katya Medushkina in 30 minutes will whip you up like two hours of running.

When losing weight, you should try to move as much as possible, but with a sedentary job in a schedule of 5/2 it becomes a difficult task. Many people do not even manage to walk outside the banal 10 thousand steps, which are so necessary for the body. But we have found a way to solve this problem.

fitness coach, weight correction specialist

All of us, of course, try to move as much as possible, which is especially important when losing weight. But there is not always time and opportunity to walk the required 10-15 thousand steps. Today I’m going to give you a Tabata-style workout that will whip you up like two hours of running in 10-15 minutes.

The workout consists of a warm-up and a few basic exercise circles. There is no rest in the circle between exercises.

Belangrijk: do not stop during the workout. Rest between circles – 15-30 seconds. For beginners – 1-2 minutes.

Main part

All exercises are performed for 20 seconds.

Touching the floor, shoulders and hips diagonally, standing in the plank

Techniek:

• Assume a supine position.
• Alternately touch the floor with the right and left hand.
• Alternately touch shoulders with palms diagonally.
• Alternately touch your thighs with your palms diagonally.

Lifts from knees to squat position

Techniek:

• Get on your knees, hands interlocked.
• 10 seconds intensively rise into a squat from the right leg and drop back to the knees. The right leg should be the main load.
• For the remaining 10 seconds, lift from the left leg.

Running in a supine position

Techniek:

• Take a supine position, palms at shoulder level.
• At a fast pace, alternately draw the knees to the chest, imitating running.

Goose step

Techniek:

• Take the position of a deep squat, back straight, hands in front of you.
• Walk in a small circle, for example, around the mat.

Plank on straight arms with a transition to the elbows

Techniek:

• Stand in the plank, keeping the back straight.
• For the first half of the exercise we lower into the bar on the elbows with the right arm. Then with the same right hand we rise to the starting position.
• In the last 10 seconds do the same with the left arm.

A short rest between circles

During the break do not stop, walk on the spot.

After the break do another 5-7 laps at the same pace. The number of laps depends on your fitness.

De training is voorbij.

After the training is over, continue walking on the spot, slowly raise and lower your arms. Breathe as deeply as possible, recover your breath.

This workout is a great alternative to long walks if you can’t go outdoors or if you are just too lazy to go anywhere. You will be able to fulfill the daily norm of steps without leaving the house and make the next step on the way to your ideal shape.