This is a super-burning workout – can you handle it?

With this workout you burn 5 percent body fat within 20 minutes. You only have to repeat it five days a week.

Reduce not only your fat, but also the time you normally spend on training. Only 15 to 20 minutes resistance training ensures that you do not have a belly left within 45 days, say researchers at Southern Illinois University. ‘The first set of exercises you carry out ensures that your body starts making hormones that put your metabolism to work. Doing more than three sets has no added value, ‘says research author Erik Kirk. MH set up a fat-burning schedule for you, where you do a resistance workout five days a week for about 20 minutes a day. The workout consists of exercises that you perform with body weight in circuit style (little rest, loud bang), so your heart rate remains high. Alternate daily between Giant Set 1 and Giant Set 2.

Warm up with 2-3 minutes running on the spot. Do each exercise for 45 seconds, rest for 15 seconds and perform the following exercise. Equip 1 minute after you have done all the exercises, and repeat the circuit two more times.

Squats

Stand with your feet at shoulder width
Bend your hip and knees as if you are sitting down. Try to get your upper legs approximately parallel to the floor. The deeper you go, the more muscles you put to work. This way you burn more calories. Stand up straight again, and repeat.

Lunges

Take a big step with your right foot, and bend your right knee until your upper leg is parallel to the floor, and your knee is bent 90 degrees. Step back into starting position again. Alternate between the two sides.
Mountain climber

Place your hands and feet on the floor, with your hands slightly wider than shoulder width.
Stretch your left leg and pull your right leg up towards your chest. You are leaning on the ball of your feet, like a sprinter in the starting blocks. Swap leg, and try to increase the pace.

Flutter Kicks

Lift your legs 15 cm off the ground and hold. Lift your left leg further, at an angle of about 45 degrees, while keeping your right leg in that position. This kicking movement makes you use more muscles, because you have to keep balance. This means extra calories burned.

Bicycle Crunches

Lie on the floor with your feet up, your knees bent at an angle of 90 degrees. Put your hands behind your head. Bring your knees to your chest.
Stretch your right leg and turn your upper body to the left. You bring your right elbow to your left knee. Switch between left and right, and bring your legs forward and back. Giant Set 1 is now complete.

Giant Set 2

Warm yourself up by running 2 to 3 minutes on the spot. Do each exercise for 45 seconds, rest for 15 seconds and do the following exercise. After you have done the whole circuit, rest for 1 minute, and repeat the whole two more times.

Underhand grip pull-ups

For this exercise you need a pull-up bar (pull-up bar). Grasp the bar at shoulder width, with your palms turned towards you. Hang, and stretch your elbows.
Bend your elbows to get your chest towards the bar. Hold for a moment as soon as your chin comes out just above the rod, and then slowly lower yourself down again in the starting position.

Push-up

A golden old, but not for nothing still popular. Start in plank position (face to floor, back straight, hands on shoulder width). Keep your arms straight.
Bend your elbows to lower yourself to the floor. Extend them again to return to plank position. Repeat this.

Chair dips

Grab a chair at the edge. Stretch your legs forward, or put them in another chair opposite you.
Lift yourself from the seat, and then bend your elbows to lower your body. Extend your arms to get back to their starting position. Do not secretly sit down. Because you train the largest muscles in your arms, you burn a lot of calories.

Crunch Twists

Sit with your legs bent, your feet a few inches off the floor.
Fold your hands together, and turn your upper body to the right. Try to touch the floor with your elbow. Now rotate your body to the other side and touch the ground on the left. Keep your hands together and tighten your buttocks for maximum results.
Wall sit

Stand against a wall with your legs in front of you.
Drop down until your knees are bent 90 degrees, and stay seated for 45 seconds. Keep your stomach muscles tight. Giant Set 2 is now complete.

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