Losing weight and getting rid of fat in the thighs, buttocks, and abdomen is a dream of every human. After all, it is in these places that fat quickly accumulates, and getting rid of it is not so easy! And these are the most difficult places in the struggle for harmony and fit. But that doesn’t mean giving up! For slender legs and a flat tummy, you just need to take fat burning exercise regularly! They will help you look beautiful and fit.
The rules of fat burning exercise
You need to perform a set of exercises, which we will discuss below, three times a week for 40 minutes for each workout. Of course, it all depends on your dedication and problem areas.
The benefits of these exercises are that they not only help you lose fat, but they also help to improve muscle tone throughout the body!
In order to speed up the process of losing weight, it is also necessary to increase activity. Be active during the day, take walks in the evening. If you are planning a vacation, then do something active, play tennis, ride a bike, and the like.
Fat Burning Workout Plan
- Start your workout with a warm-up and cardio first.
- Then do the basic exercises below.
- And the last one is the bar (from 1 to 5 minutes). Increase the time each time.
- All exercises are performed – 30 sec. activity / 30 sec. recreation.
- Exercises to burn belly, hips and buttocks fat
5 fat-burning exercises that you can perform at home
- Running with high knees
In the starting position, take a pose with bent knees, put your feet shoulder-width apart. Timed 30 seconds and run in place, lifting your knees as high as possible to your stomach. You must sprint as quickly as possible. Rest for 20-30 seconds after 30 seconds of running.
- Jumping with arms and legs
First, you need to stand up straight, keep your arms and legs together. Then breathe in and with it jump in upward, spreading your arms and legs to the sides at the same time. When you return to the opposite position, exhale. These jumps need to be done 30 after that rest for 20-30 seconds.
This exercise is considered one of the most effective for burning fat. In addition, during work, the maximum number of muscles is involved: arms, chest, quadriceps, gluteal muscles, biceps, hips, abs. By doing them, you can also become more resilient and develop coordination.
Starting position – you need to sit down and put your hands on the floor. Then make an emphasis while lying, return to the squat position and jump up from this position. Do this exercise 10 times, and after completing it, rest for 30 seconds.
- Squats with your weight
Start by placing your hands behind your head or in front of you. Then place your feet shoulder-width apart. When you go down, you need to tighten your abs and buttocks. Go down as you exhale, and as you inhale, rise up. Repeat the exercise 12 times in 3 sets. Rest 30 seconds between sets.
- Twisting with the ball
This exercise works well in the lower abdomen. To complete it, you need a ball. Not necessarily just a fitball; if you don’t have one, then you can use the usual or other available means.
Lie on the floor in an equal position. Place the ball in your hands. Hands should be equal. Then you need to simultaneously raise your legs and arms with the ball and make them meet in the middle. Then turn them in the opposite position; just do not touch the floor. Watch your breathing while doing it. While lifting your legs and arms, inhale and when lowering, exhale. You need to do the exercise 12 times in 3 sets.