1. The workout should last at least 40-60 minutes
During this time, at an intense pace, you can use all the necessary muscles and give them a really worthwhile load.
2. Jump
There is nowhere to run around the apartment without a treadmill, which means that your main assistant in burning calories is jumping. Make them a basic workout. 100-500 jumping rope - and you can start the main exercises.
The best exercises to burn calories
1. Ice skating
Of course, this will only be an imitation of running. Bend your knees, body Tilt forward as if you are a professional skater. Bend your arms at the elbows. Jump to the right, leaning on your right leg, keeping your left in the back.
Then jump to the left with an emphasis on the corresponding leg, and bring the right back. You need to do it as quickly as possible, keeping the whole body in tension, 15-20 jumps in each direction, 3 sets.
2. Lunges
It is fashionable to do them on the spot, but you can step in lunges if space permits. Lunge with your right leg, make sure that the knee is at an angle of 90 degrees and does not come out forward - this is traumatic. The knee of your left leg can touch the floor and then pull it up to your chest. The next lunge is done with the left foot, and the right knee is pulled to the chest, etc.
3. Jumping frog
Stand at close range. With a jump, pull your legs forward, towards your arms, and sit like a frog. Then jump back to the lying position. This exercise uses a lot of muscles and is quite heavy.
It won't be easy at first, but try to keep the pace and do as many times as possible. Ideally - 3 sets of 20 reps
4. Bear walk
Get on all fours, then lift your knees off the floor. Move back and forth while lifting the opposite arms and legs. Do 3 sets of 3-5 minutes.
5. Plank
The simplest, seemingly, but very effective exercise that involves your entire body. Stand on your elbows and toes, your back should be straight, do not bend in any direction, and do not strain your neck either.
Maintain the position with the abdominal muscles. Bend your arms at the elbows at 90 degrees. Start with 30-40 seconds of the plank, gradually increasing your standing time in this position.
You will also be interested to read:
- Where to find fitness programs and exercises at home
- How to provide a child's body with vitamins and water
- How much sports do you need to improve memory
