The best exercises for losing weight and strengthening muscles without going to the gym: practical exercises
Do you want to lose weight but don’t have time or don’t want to spend money on a gym? Well don’t worry. Exercising at home is easy if you know how. The first thing you need to do is start changing your daily routine. It is very important to move more every day, walk to work, ride a bike more and exercise at home.
Specific, We offer a series of seven exercises, coordinated by gym experts and with a Tabata-type sequence (high-intensity training).. That is, you will have to perform each exercise four times (each time you work for 40 seconds and rest for another 20 seconds). Total and summary: 28 minutes of training, with which you can lose weight almost effortlessly. (but yes, with a lot of willpower). Below we explain the exercises.
A simple calorie-burning exercise that celebrities repeat is perfect for your diet.
RememberWhat You can also combine them with a healthy and balanced diet to improve your results.
Sumo squats
The name says it all: it’s about squatting like you’re a sumo wrestler. Extend your legs completely and place them at an angle of 180 degrees. One looks to the right, the other to the left. Place your hands on your stomach and move up and down. Remember 40 seconds for each exercise, 20 seconds rest and seven repetitions.
Lunch (scissors)
According to athletes, this is “a classic for getting buttocks of steel.” It’s about pushing one leg forward, leaving the other behind, and using strength to lower and lift.
gluteal bridge
This is an exercise to tone the buttocks. It involves lying on the floor and lifting only that part of the body. Don’t fool your feet. You will notice pain and soreness, but remember that the more you practice, the better it will be (and the less pain it will cause your butt).
Boards
This is perhaps the most common exercise. To perform planks or push-ups, you can vary the modality to make the exercises less boring.
Climbers
As if you were an athlete about to leave the starting point of a race, train one leg first and then the other. Since this is a series of so-called Tabata (high intensity) exercises, try to do the exercise faster and faster. This is only 40 seconds, and then you have 20 seconds to rest.
Isometric boards
They are considered the best exercise for strengthening the abs. It’s about staying still, contracting your stomach as if you were about to do a push-up, but resting on your bent elbows and not moving.
Burpee
This exercise practically combines all the previous ones: you start with squats and end with a jump.
A routine in just 5 minutes, in which we can burn up to 100 calories:
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The first exercise involves performing 40 repetitions of jumping jacks. Aerobic and necessary exercise to reduce belly fat and oblique muscles.
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The next step is to perform 30 repetitions of abdominal exercises. With this exercise you can get a flat stomach.
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The third step is to perform 20 reps of bodyweight squats.
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Finally, it is recommended to perform 10 repetitions of push-ups.