The pace of modern life is inexorable. Even though we understand everything about the benefits of physical exercise, sometimes we simply cannot find enough time for it. After all, as a rule, a normal training session or group lesson lasts from 40 to 60 minutes. What to do if you really want to keep yourself in shape (or, moreover, lose weight), but don’t have time? We can rejoice - only 10 minutes a day is enough for a positive effect. Everyone can find them.
The main thing in training is not so much duration as regularity. True, you shouldn’t try too hard either - give yourself and your muscles a rest a couple of days a week. But the rest of the time, practice these 10 minutes with full dedication. For a workout to truly burn fat, it must be intense.
The advantage of a short workout is that you don’t have time to get too tired, which means you will perform exercises using the correct technique - this is much more important for your figure than the number of approaches and repetitions.
Whether you exercise in the morning, afternoon or evening is absolutely unimportant. The main thing is that you feel comfortable.
Each exercise of the complex takes 1 minute: 30 seconds of execution and 30 seconds of rest. If it’s difficult for you, do it for 20 seconds and rest for 40. You can, on the contrary, do it longer, 40 seconds.
What workouts can you combine with?
The course of exercises for women that we showed you can be supplemented with classic strength training (once a week).
Another good option is to add light low-intensity cardio (swimming, cycling, elliptical) to the days between classes with a home exercise routine to speed up the recovery process. But energetic activities like step aerobics and dance aerobics are not suitable for this. They can be introduced into your training plan only by reducing the number of circuit training (up to 2 per week).
Exercise according to this scheme regularly, watch your diet and by the beginning of summer you will be able to see good results.
Fat burning workout: how to build a lesson
- Start your workout with a warm-up, like this one. Choose the appropriate option for a set of exercises (simpler or more difficult) and perform it.
- Perform the exercises of the complex sequentially, building a training session based on the circular principle. “A simpler option is 1:1. This means that you do the exercise for 30 seconds and rest for 30 seconds . A more complex option is 3:1, that is, 45 seconds of work and 15 seconds of rest , explains Anastasia Yurkova. — It all depends on how much time you need to rest. How can I check this? When you move on to the next exercise, your heart rate should not go through the roof.”
- Perform 2-3 rounds of exercises in one workout . This amount can be gradually increased.
- Do this program 3-4 times a week .
- Finish your workout with stretching.
To complete the complex you only need a mat.
Advanced level exercise set
In this workout, an additional phase of movement is added to the basic exercises - rotation, body shift, etc. This increases the load.
Offset Lunges
Stand straight, place your feet shoulder-width apart. Step your left foot back, bend your knees, and lower into a lunge. Jump up, change the position of your legs in the air and land so that your left foot is in front of your body and your right foot is behind it. In the next jump, try not only to change the position of your legs, but also to move slightly to the left (i.e., land to the left of your starting position). With each new jump, move more and more to the left. After 3 repetitions, start moving to the right. Complete as many repetitions as possible in 30 or 45 seconds. Rest for 15-30 seconds and move on to the next exercise.
Burpee
Stand up straight, bend your knees, lower yourself into a squat, then get into a plank position by jumping your feet back. Bend your knees, jump with your feet next to your hands, transfer maximum body weight to your feet, raise your arms up. Return to a vertical position and jump up. This will amount to one repetition of the exercise. Do a maximum of these in 30 or 45 seconds.
Lateral lunge with twist
Stand straight, place your feet shoulder-width apart. Jump to the left, transferring your body weight to your left foot, and move your right leg to the left behind your body. At the same time, twist your body to the left and touch your left foot with your right hand. Then jump to the right, transferring your body weight to your right foot, and move your left leg to the right. Twist your body to the right and touch your right foot with your left hand. This will amount to one repetition. Perform a maximum of these jumps in 30 or 45 seconds. Rest for 15-30 seconds and move on to the next exercise.
Plank "Climber"
Take a lying position, leaning on straight arms, place your feet shoulder-width apart. Maintaining the position of the lower back, working the muscles of the core, back and arms, alternately pull your knees towards your stomach. Perform a maximum of these movements in 30 or 45 seconds.
Twists with a fold
Sit on the mat, bend your knees, lean your body back slightly, raise your legs above the mat. Stretch your arms in front of you. Maintaining the position of the body and working the abdominal muscles, smoothly rotate the upper body and arms to the right and left. Add dynamics to this movement: change the position of the body, then bending your legs more strongly at the hip joints and bringing your stomach closer to your hips, then moving them away from each other. Perform a maximum of these movements in 30 or 45 seconds.
After completing the circuit, rest for a minute, then repeat the entire circuit from the beginning.
Home Workout: Dynamic Plank
Starting position: stand in a plank position, hands straight under your shoulders, chest rounded. The pelvis is twisted and in line with the shoulders, the legs are straight. Alternately, first with your left and then with your right hand, go down, standing on your elbows (they should also stand exactly under your shoulders). Then immediately return to the starting position with straight arms. While performing the exercise, try not to twist your pelvis.
How many times to do:
3 sets of 20-30 seconds.
Is 10 minutes of running enough to lose weight?
The results of the study allow us to conclude that even short-term physical activity has a great impact on various processes in the body, including metabolism and fat burning.
The scientists intend to expand their work to better determine exactly how each group of molecules responds to exercise. And the ultimate goal of Snyder's group is to create a method for determining a person's physical fitness using a blood test.
Despite the wide resonance, the results of research by scientists from Stanford do not refute the well-known formula for losing weight through running. To get rid of extra pounds, you need to combine long runs at low intensity with proper nutrition and healthy sleep.
However, you can start with short distances, because even a little physical activity has an amazing effect on the body. And thanks to American researchers, this intuitive truth has received scientific substantiation.
Home workout: hyperextension
Starting position: lie on your stomach. Make sure your feet, knees and hips are in line. Place your hands behind your head or spread them to the sides, bending your elbows at right angles. Slowly raise your torso until your spine is straight. The entire body should form one straight, even line. Hold at the top for a few seconds and slowly return to the starting position.
How many times to do:
3 sets of 20 lifts.
