12-minute fat-burning workout for a perfect figure

Quick fat-burning workout (photo: @tropicofc) Pavel Yamolkin, trainer at Reboot sports studios “The process of losing weight depends on two components: 80% - proper, clean nutrition and 20% - training, and they must be intense and regular for the result to appear faster. But at the same time, you shouldn’t overload your body: 2-3 sessions a week are quite enough, otherwise you won’t have the strength and you’ll have to spend a week recovering. It is important to correctly distribute the load in order to get closer to the desired shapes in the shortest possible time.

In addition to the fact that intense training accelerates the fat burning process, it also increases endurance, improves coordination and balance.

Below is a small set of non-standard, but very effective exercises that are performed through the squat position - this is how the muscles of the legs and buttocks are best worked.
During the workout, other muscle groups are also involved, as a result the whole body will be involved.” Walking on your buttocks and other fun exercises that are most effective Read

Exercise No. 1: dynamic squats + touching the center of the floor with your hands

Starting position: legs wider than shoulders, move your arms slightly back. When jumping, lower yourself almost to parallel with the floor, move your buttocks back, toes and knees pointing outward. Keep your back straight, and stretch the back of your head up - do not lower your head. At the bottom, touch the floor with both hands and jump up, almost touching your feet together. And again jump, squat, touch the floor with your hands. Repeat the exercise without stopping. After the first minute repetition, the muscles of the legs and buttocks should begin to burn.

How many times to do: 3 sets, one minute each.

How to easily train yourself to exercise regularly Read

Home workout programs

The program consists of several main parts: warming up, training and relaxation. Running in place, rotating the joints of the arms and legs, bending the body, and jumping ropes will help prepare the muscles for the load.

The duration of the first part is about 15 minutes.

At the end, cool-down exercises are performed. These include swimming or stretching. Such activities will relieve tension from the muscles and speed up their recovery after physical activity.

Training program for men:

• classes 3-4 times a week with a break of 1 day;
• including jumping rope and plank exercises in every warm-up;
• performing the complex for 2-3 laps with a gradual increase in load up to 5 laps;
• Replacing rest days with cardio activities, which include cycling, jumping rope or jogging.

Important! Exercises for men when losing weight will give noticeable results only when combined with proper nutrition.

Exercise No. 2: dynamic side squats with alternate hands touching the floor

Starting position: feet wider than shoulders, hands behind your back. Perform a side jump and immediately go into a shallow squat. At the bottom point, touch the floor with one hand and without stopping, perform exactly the same jump, but in the opposite direction, go into a squat and touch the floor, but with the other hand. Such dynamic squats are based on muscle stretching and explosive spring energy - this makes it possible to urgently use subcutaneous fat and effectively load the muscles.

How many times to do: 3 sets, one minute each.

To enlighten you: 3 basic exercises for the inner thigh Read

Is HIIT also suitable for bodybuilders?

In a word - yes. While many bodybuilders and trainers claim that slow, sustained cardio is best for burning fat and protecting muscle, the opposite is true.

Cardio performed at a higher intensity for a shorter time will not only help maintain your muscles, but can actually help build muscle mass. When you train at a slower, more steady pace for a longer period of time, you train muscle fibers to be more aerobic and have greater endurance.

Do you know how muscle fibers adapt to become more aerobic and gain more endurance? In such a way that they become smaller and weaker. The smaller the muscle fiber, the less time it takes for nutrients to travel within the muscle fiber. This reduces the time it takes for nutrients to be used as energy.

Think about it. It makes sense. Saying that slow, moderate-tempo cardio done over a long period of time is best for maintaining muscle mass is the same as saying that lifting a 2kg dumbbell in 30 minutes will build more muscle than lifting a 18kg dumbbell. in sets of 10 repetitions with a two-minute rest between sets. High-intensity workouts are clearly the best for muscles .

HIIT and Beta Alanine for Massive Muscle Growth

A study in the Journal of the International Society of Sports Nutrition found that men who followed a 6-week HIIT program (performed 15 minutes per day with a 2:1 exercise-to-rest ratio, three days per week), when consuming beta-alanine, gained more than 1 kg of muscle after three weeks, although they did not perform strength training during the program.

Increase testosterone levels by 100% with HIIT workouts

In another study, researchers from New Zealand studied competitive cyclists who completed a 4-week HIIT workout that included 30 seconds of stationary cycling and 30 seconds of rest. One group ran at high resistance , which was more difficult, while the other group used easier resistance. Both groups pedaled as fast as they could for thirty seconds.

The researchers found that testosterone levels increased by almost 100% in men who pedaled at the highest resistance level, while testosterone levels increased by about 60% in the lower resistance group. Since testosterone is critical for muscle size and strength, higher-impact HIIT workouts can help build muscle and strength.

HIIT also helps mental health. Many people find 30 minutes on a treadmill, stationary bike or elliptical machine monotonous. With HIIT, the burst of intensity can be more challenging , but it's short and stimulating. This makes the workout more enjoyable and faster.

Another benefit of a HIIT workout is that you can do it almost anywhere with any equipment—or even without it! You can do HIIT at the gym, but not necessarily on a cardio machine. The possibilities are almost endless . You can use a jump rope, kettlebells, treadmill, or your own body weight.

So think about it and give HIIT training a chance. The benefit will be fat loss due to better resting metabolism and fat burning enzymes, while at the same time building muscle mass . All this in a minimum amount of time.

Exercise No. 3: walk forward to the bar + push-ups + two shoulder taps

Starting position: stand straight, feet shoulder-width apart. Lower your body forward, placing your hands on the floor. Bend your knees slightly, gently stretching your hamstrings, and walk forward on your hands to a plank position. Perform a push-up (palms shoulder-width apart, pelvis curled down, lower back pulled up, abs tense): lower as you inhale, jerk up as you exhale. During push-ups, your elbows move along your body. Next, touch the shoulder with the opposite hand. Keep your core tight throughout the set and avoid rocking your torso back and forth. Then, in the same way as at the beginning, walking on your hands, return to the starting position.

How many times to do: 3 sets, one minute each.

Without sports and diets: 3 procedures for body care and correction that are worth doing before the end of summer Read

Strength training with dumbbells and without equipment

The main goal of strength training is to lose weight and give the body definition.

You can achieve significant results in fat burning with the help of special workouts at home, which can be done both with and without dumbbells:

1. Squats with lifting weights on the biceps. The legs are slightly bent at the knees, the hands are directed down to the feet. When lifting the body, the dumbbells are raised to the shoulders. Repeat – 15-20 times.
2. Bent-over dumbbell raises. The body is slightly tilted forward, the legs are bent at the knees, the arms with dumbbells are extended down. Without raising the body, the upper limbs with weights are pressed to the sides. At the top point they try to bring the shoulder blades together. Number of repetitions – 30 times. This exercise allows you to work your back muscles so that your upper body looks harmonious.
3. Dumbbell overhead presses. The dumbbells are held with your hands at shoulder level with your elbows bent. While inhaling, straighten the upper limbs and continue the exercise in dynamics. The complex allows you to maintain a high heart rate, which is very important in the process of burning fat.
4. Lunges with dumbbells. Stand straight, bring your legs together. Hands with dumbbells are extended along the body. While inhaling, lunge forward with one leg so that the angle between the lower leg and thigh is 90 degrees, pressing the dumbbells to the shoulders. This complex allows you to tighten and strengthen the muscles of the lower body. It also develops coordination and endurance.
5. Various types of push-ups. Push-ups will help pump up problem areas in men. Take the position as for a regular floor press, but place your hands wider. The torso is lowered down, and the weight of the body is transferred alternately to the right and left sides. You can make the exercise more difficult. To do this, when lowering the body, one leg, bent at the knee, is taken to the side. It is important to ensure that the thigh is parallel to the floor. When lifting, the lower limb is placed in its original position.
6. Jumping squats. Stand up straight, arms down along the body. Your thighs should be parallel to the floor. The body is intensively thrown up, trying to jump as high as possible. From a jump they land again in a squat.

Exercise No. 4: triset

Starting position: feet wider than shoulders, toes and knees pointing outward. At a fast pace, perform four squats, then immediately four jumps (one leg goes forward and the other back) and then four jumps (no need to come off high from the floor!). Without stopping, go back to squats, stretches and jumps. The exercise develops all the muscles of the legs, buttocks, improves coordination and balance.

How many times to do: 3 sets, one minute each.

An effective set of exercises

A truly effective set of exercises for reducing male body weight should begin with a warm-up:

• Cardio exercise (running, brisk walking, jumping rope) – 10-15 minutes;
• intensive warming up of joints and muscles (rotating the head, swinging arms and legs, circular movements of the hands and knees, bending in different directions) - 10 times each exercise.

In addition to a competent start, a correctly designed weight loss program should end with a cool-down, which involves any stretching exercises for previously worked muscles.

It is necessary to minimize the risk of developing discomfort during the recovery period after exercise. The bulk of the workout varies depending on the location of the workout.

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For home

To get rid of extra pounds at home, men should include exercises with kettlebells in their program. For example:

1. Lifting the weight to the chin – 10-15 times. IP: hold a weight weighing 5-7 kg with two arms extended downwards, feet shoulder-width apart, back straight. As you inhale, pull the weight as close to your chin as possible. Maintaining this position for 2-3 seconds, while exhaling, return to the IP.
2. Kettlebell press – 10-15 times. IP: feet shoulder-width apart, back straight, arm bent at the elbow holding a weight slightly behind the body. As you exhale, lift the projectile upward, minimally changing the position of the body. Return to the original position while inhaling.
3. Squats – 20 times. The execution technique is described above.
4. Stretch your legs back – 10 times on each leg. IP: back straight, legs together. Stretch your arms forward, raising your leg back in parallel, without bending it at the knee joint. Make sure there is a visual straight line formed by the position of the body. Return to IP.
5. Jumping at a pace of 30 seconds. IP: legs together, arms along the body, body extended as much as possible. Jump, while raising your arms up to your sides and spreading your legs apart. Return to IP.

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For the gym

1. Pull-downs of the upper block behind the head with a weight of no more than 3 kg for beginners - 3 sets of 20 times.
2. Squats with a barbell with a total weight of no more than 20 kg for beginners - 2 sets of 20 times.
3. Pulldown of the lower block towards you with a weight of no more than 5 kg for beginners - 3 sets of 20 times.
4. Seated dumbbell press weighing no more than 7 kg for beginners - 3 sets of 20 reps.
5. Hyperextension – 15 times.
6. Crunches on the floor – 30 times.
7. Hanging leg raises – 2 sets of 15 reps.

On air

1. Climber – 30 seconds. IP: take a lying position, feet lie on the curb, stone or strong fence or rest against it. Pull your right leg towards your chest. After holding in this position for 2 seconds, return to IP. Do the same exercise with your left leg.
2. Squats – 2 sets of 10 reps. IP: standing, back straight, one leg resting on a solid support, hands on the belt or behind the head. Perform a squat until a right angle is formed in the knee bend. Return to IP. Change supporting leg.
3. Push-ups – 10 times. IP: lying position, hands at chest level resting on a bench or other strong, elevated support. Bend your elbows until your chest touches the support. Return to IP.
4. Goose steps – 1 minute. IP: squat down, back straight, arms bent at the elbows and pressed to the body. Without getting up and minimally changing your body position, start moving forward.
5. Leg abduction – 3 sets of 10 reps. IP: lean on the back of a bench or any other strong, high support. Take your straight leg back one at a time, avoiding excessive body tilt forward.

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Caterpillar

An equally entertaining exercise that will not only speed up your metabolism, engage many muscle groups, but also develop flexibility.

1. From a straight stance, with your feet shoulder-width apart, bend down without bending your knees.
2. Touch the floor with your palms and step alternately with your hands, moving forward until you bring your body to a lying position.
3. Using similar movements, come back and straighten your body, raising your arms up and bending your lower back slightly.
4. Bend over again.

15 - 25 caterpillars will perfectly work out the whole body and boost the metabolism.