If a session of 40 minutes you do too, you can distribute it and make four 10-minute sessions throughout the day to make it more bearable.
Exercise is a good habit that helps us keep the weight down, prevents us from many diseases and generally improves our quality of life. No need to spend long hours in workout routines to take advantage of all the benefits it provides for health; in fact, experts believe that 30 minutes of exercise a day is enough to keep fit and enjoy the great benefits this has for our body.
If these days do not have much desire or money to go to the gym, do not worry, with this good workout you can lose up to 600 calories and tone your body without having to leave home and / or investing money. To make the most of the benefits of this exercise routine, it is recommended that a session of 40 minutes, three times a week, preferably in the morning. Are you ready to start?
Begins to burn calories
Before beginning your workout you can acclimate the place with music that gives you energy and inspire you to follow each of the exercises. Then he begins to warm up the muscles with gentle movements of the joints, neck, shoulder, waist, hip, knee and ankle.
Cardiovascular exercises
Cardiovascular exercises are key to keep fit, enjoy good health and lose weight easily. It begins with an energetic jog or a brisk walk around the room in your home for 5 minutes. After up and down stairs or makes a good dance session. You can also opt for cycling, jogging or swimming. Once you finish you will have a burned 200 calories.
Pushups
Inflections also help you burn a significant amount of calories. Lie face down with your hands and your feet flat on the floor, gently lower your body without touching the ground and returns to the initial position. This exercise you can do with the fully stretched legs or knees bent. For good results it is recommended to do at least 80 push-ups.
Squats
Squats are considered as the most effective fat burning movements, which are indispensable to our routine. To begin stand up and put your hands behind your ears or neck, then lower your body as if you were to sit, so you can do as an angle of 45 degrees. Try to keep the back straight and make good 60 to 80 repetitions.
Lunges
To finish this training, we will do 12 lunges, which will help us work legs and buttocks, to strengthen them and strengthen them. Lunges can be performed with or without weights.
To begin with you’ll have to stand apart almost at shoulder height feet. If you want to use weights, you sustain them with palms facing the outside of the thighs. Then make a long step forward with your right leg while the left leg remains in the starting position. Both knees flexed so that the right thigh is parallel to floor direction. Finally return to the starting position and do lunges with left leg to complete the recommended amount.
Additional tips…
- Once terminated routine, remember to stretch your arms, legs and waist in order to prevent future muscle aches.
- If what you want is to get fit, remember that it is important to eat a diet low in fat, sugar and sodium to prevent localized fat in the abdomen and achieve better results.
- Increase consumption of fruits and vegetables, as well as help you lose weight, you will also give you the necessary to make your exercise routine energy.
- If you do not want to do the routine 40 minutes straight, it is recommended to for example 4 sessions a day of 10 minutes each.
- Remember to drink at least 8 glasses of water a day for best results.
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