10 fat-burning exercises that will get you in shape. All you need is a mat

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.

Jumping jack with elbow touching the knee

Technika

• 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

Technika

• 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

Technika

• 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

Technika

• 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

Technika

• 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

Technika

• 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

Technika

• 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

Technika

• 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

Technika

• 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

Technika

• 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.