There are all kinds of exercises developed, each targeting a specific area or promising amazing results if practiced regularly. Every exercise builds or strengthens different parts of our body. For many people balancing a hectic schedule, we rarely find enough time to regularly exercise and keep our body fit.
SEE: 7 Exercises That Will Make You Burn Belly Fat Without Having To Jog or Run
However, we at ValentinBosioc.com found the perfect set of fat-burning exercises for you busy bees. If you follow this regimen regularly, you can get in shape in a very short amount of time. All you have to do is follow the technique correctly.
Description of Exercises
- Warm-ups are very important—always stretch and gentle warm-up your body prior to starting any exercise. Try to do at least a 5-minute warm-up that includes squats, arm and leg swings, body rotations and bends. Pay particular attention when you do neck and knee warm-ups.
- Set a timer—15-minutes is all you need. Do the exercises one after another. Take a rest if you really need it.
- Repeat the training set every two days. Try to repeat the sets as many times as you can in 15 minutes.
- After 3 weeks, increase training time to 20 minutes.
Sumo jump squats
Start by setting your legs wide apart with your toes pointing outward. Squat until your knees are at a right angle. Pulls your hips a bit, squeeze your glutes and jump straight up. Make your landings soft. Keep your core engaged (squeeze your ab muscles tightly throughout the exercise). Repeat the exercise 12 times.
Push-ups with a raised hand
Go to a plank position with your legs, back and neck forming a straight line. Keep your leg and stomach muscles engaged. Breathe in, bend your elbows to form a light angle and go down. Breathe out, push yourself up and touch your shoulder with the opposite hand. Repeat this exercise 12 times, changing hands. This exercise can also be done while staying propped on your knees.
Jump plank (aka burpees)
First, go to a plank position with your legs, back and neck forming a straight line. Make sure your stomach and leg muscles are engaged. Then pull your feet towards your hands in a jump. The second time, jump up while straightening your arms in the process. After the jump, return to the sitting prop position and jump back to the first position. Repeat this exercise 12 times.
READ: How to do BURPEES
Take up a plank position propped on your elbows. Then pull your left knee to your left elbow and return to the first position. Do this with your other leg. Repeat this 12 times.
Jump forward and to the side
Go to a half-squat position and then jump up and to the side. Then jump to the other side. Repeat this exercise 12 times.
Plank with a raised hand
Go to the plank position with your legs. Form a straight line with your legs, back, and neck and keep your stomach muscles engaged. Lift up your right arm so that it stays parallel to the floor. At the same time move your right leg to the side. Return to the initial position and repeat it with your left arm and leg. Repeat 3 times for each side.
CHECK OUT: 7 Changes that Will Happen to Your Body if You Start Doing Planks Today!
Jump with knees to the chest
Set your feet shoulder-width apart with your knees slightly bent. Your hands should be in front of you. Then jump up and pull your knees to your chest, as high as you can. Make your landings soft. Repeat this exercise 12 times.
There you have it! Perform this amazing circuit daily and the results will come in no time!