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With summer coming, clothes are trimmed and transparent. This does what to lose weight has become one of the main goals of our exercise routine, especially in abdominal fat.
You are not alone. Have a flat belly It is the dream of many of the athletes who fill the gyms every day.
The problem is that the abdominal area is one of the most difficult to eliminate, but also one of the most dangerous: people who are overweight in this area are more prone to cardiovascular diseases, diabetes and other conditions.
Finding the sport that burns the most calories in the stomach area at all costs is the priority of the latest training routine published by veteran trainer Tyler Read.
According to him, there is no need to torture yourself in the gym to lose weight in the abdominal area. It is best to combine a healthy diet with simple exercises.
In fact, just three 10-minute workouts a week can help you lose belly fat in 30 days or less.
The key, according to the expert, is to “push your hardest with arm and leg exercises during those 10 minutes.
I recommend warming up beforehand if you have time and stretching afterwards. However, during the 10 minutes, it should be all push. You will have to perform each exercise for 45 seconds and rest for 15 seconds, then repeat the circuit twice for a total of 10 minutes of work.
To lose more fat, you can add additional rounds,” he says in his regular column on the specialist outlet EatThis.
Next, we explain in detail this fitness training routine. 10 minutes focused on losing belly fat in 30 days:
Jumping rope is an amazing cardiovascular exercise that allows you to increase your metabolism by doing it to the fullest.
“Jump rope as hard as you can, with both legs, for 45 seconds. If you get tired, switch legs with each turn of the rope. If you can’t jump rope, do jumping jacks,” says Read.
Jump squats are a great metabolic boost. “By using the major muscle groups of the lower body, Jump squats burn a lot of calories and require maximum effort to perform during the 45 seconds.
When doing jump squats, land evenly on your feet and absorb the force with a quarter squat.
Don't let your knees sink in when you land. If you get tired, you can go back to normal squats.
Of course, don’t stop moving for 45 seconds and maintain the rhythm of the exercise,” advises the specialist.
- 3. Push-ups to lose weight
Push-ups work your upper body and core, allowing your lower body to recover from the previous two exercises while keeping pace with your upper body.”This exercise is ideal for losing abdominal fat..
If you need to make it easier, raise your hands or lower your knees to the floor. To increase the difficulty, add an explosive clap between each repetition.
Try to find a steady rhythm throughout the 45 seconds.” Bonus points if you can perform more than 45 push-ups without failing.
“When it comes to exercise simple and effective way to burn abdominal fat or any part of the body, never underestimate sprints,” advises Read.
For running, you'll want to find a 100-meter stretch of open ground or a treadmill that has a maximum speed setting.
Run back and forth for 45 seconds or as far as you can on the treadmill.”
No metabolic circuit would be complete without burpees. “In a nutshell, The burpee is a full-body strength exercise.
It requires high-intensity effort. Find an explosive rhythm and try to maintain the same burpee rhythm for the entire 45 seconds,” the trainer encourages. To perform burpees, jump up and stretch your arms above your head.
When you land, get into a push-up position. Immediately return to standing and jump back up for the next rep.