How to lose weight in 4 minutes a day. Fast fat-burning workout without equipment

How to lose weight in 4 minutes a day. Fast fat-burning workout without equipment

This short but regular workout will burn more fat than an hour-long workout twice a week.

It’s no secret that intense workouts at a high heart rate burn a lot of calories. For those who want to lose extra pounds, we offer a super-short workout of just four minutes. But be prepared that you will have to work at the maximum: you need to perform the exercises as fast as you can. We would like to remind you that the key to a slim figure is regular exercise and a healthy diet. Today’s workout is best done 30 minutes before breakfast and every day. And if you have time in your busy schedule for other sports activities, the results will come even faster. Let’s go!

fitness trainer, nutritionist

Shows you how to do the exercises correctly.

We do all exercises for 20 seconds each with a 10-second rest. There are two laps with no break in between.

Jumps with lunges

Técnica

• Stand up straight, one foot is in front, the other is behind, the back is straight.
• Quickly jump three times, changing the location of the legs: in front is the left foot, then the right.
• At the end of the third jump do a lunge and touch the floor with the palm of your hand.
• Do three more jumps and touch the floor with the palm of the other hand.

Jumping in the plank

Técnica

• Stand at a lying down position. The palms are strictly under the shoulders. The body and legs form one straight line.
• Jump spread your legs apart, at the same moment touch the palm of the opposite shoulder.
• Bring your legs together and repeat from the beginning.
• With each jump change hands.

Squat with a jump and side swing

Técnica

• Stand up straight, feet slightly wider than shoulder width, arms stretched out in front of you.
• Do a squat to an angle of 90 degrees in the knees, rise to the starting position and immediately do a lateral and upward leg swing.
• Again do a squat and jump to 180 degrees: for example, if you stand with your back to the wall, after the jump the wall should be in front of you.
• Again do a squat and swing, and then jump to the starting position.

Side twist with touching heels

Técnica

• Lie down on the mat. Interlock your hands behind your head. Legs straight.
• Raise the straight left leg up, with the opposite elbow reach for the knee.
• Lower the leg, now raise the right leg up and reach for the knee with the elbow of the left hand.
• Return to the starting position, stretch out on the mat, keeping your hands and feet on the floor.
• Do the “book” twist: simultaneously raise the body and legs bent at the knees, pulling them towards each other. At this time reach for the heels with your hands.
• Return to the starting position and do it all over again.

The workout is over.

After the exercise you can do a light stretching to relax the muscles. Find more fat-burning exercises here.