6 easy and effective fat-burning programs Bashny.Net

From the nature of the relief body without effort — more of an anomaly than the norm. If you see a person with well developed muscles, it is most likely the result of hard work and sweat shed in the gym. So, if you want to find harmony and keep it 365 days in a year, get ready for some serious training. However, this does not mean that you will need to kill yourself in the gym day and night. The following 6 workouts are the perfect examples of how you can combine strength and cardio to effectively burn fat in 20 minutes or less to complete. Don't believe? Try it and see for yourself.

1. 20 minute EMOM-training of the 2-pieceIdea EMOM (every minute on the minute) workouts come from crossfit, is to perform a certain number of reps at the beginning of each minute and rest the remaining time. Such training may consist of one, two or several movements which alternate with each other.

The amazing feature of these workouts is that they pursue multiple goals at once: help to achieve volume and strength in that time, burned the excess fat.





Workout 1: 10 minutes

Even a minute of squats, 3 sets;

Odd minute — some burpees (jumping over barbell), 5 approaches.

Exercise 2: 10 minutes

Even minute — lunges with additional weight, 20 reps;

Odd minutes — bench press heavy barbell standing 5 reps.

These two 10-minute workouts can be done independently or each other. After a thorough warm-up and stretching time him and proceed. When the countdown will start, run a specified number of repetitions of the first exercise. Do not proceed to the next exercise until the start of the next minute.

It might sound easy, but when you start to do the exercises, fatigue, and weight will soon make themselves felt, and at the end of training the approaches will be given harder and harder.

2. Training 5-7-9Metkon (short for "metabolic conditioning") is an intensive training in a high pace performed for a predetermined period of time. As a rule, the objective of this exercise is to perform during this time as much as possible approaches or repetitions. The end result: your metabolism increases and you burn a lot of fat and after exercise.





Training 5-7-9: 20 minutes

Exercise 1 — squats with dumbbells, 5 reps

Exercise 2 — pull UPS, 7 reps

Exercise 3 — push-UPS, 9 reps

Exercise 4 — run 200 metres.

Do each exercise the specified number of repetitions, one after the other. After you're finished running, go back to the beginning and start again to squat with dumbbells. Do this exercise at a fast pace for 20 minutes. Minimize your vacation. Write down how many approaches you'll be able to perform, and then in the following lessons, try to improve this result.

3. 16-minute cycle on the stationary bikea stationary Bike — a great tool for HIIT cardio, but to get the maximum benefit from using it, you don't have to feel sorry for myself in terms of intensity. If you're not giving it 100%, the effectiveness of training will be reduced to zero, and you will not get the expected result.





Minute workout plan

0:00-2:00 PM Intensity: easy resistance, pedal with gradually increasing speed.

2:00-4:00 Intensity: increase the resistance and speed a half turn every 30 seconds until, until you feel as you climb the mountain.

4:00-5:00. Intensity: increase the resistance to a very high level and pedal as fast as you can.

5:00-7:00 Intensity: decrease the resistance and speed to recover.

7:00-16:00 Repeat the cycle two more times.

Perform this exercise with full dedication. You have two full minutes to recover, so the rest of the time do not spare yourself, and use the maximum of oxygen.

4. Speed trainingSpeed training is exciting and effective. They are designed both for building strength and burning fat. In this case, the training includes only 2 exercises: some burpees and kettlebell swing with one hand.





Workout plan

1 minute:

1) kettlebell swing — 1 repeat;

2) some burpees — 1 REP.

Rest the remaining time.

2 minutes:

1) kettlebell swing 2 reps;

2) some burpees — 2 repetition.

Rest.

Then every minute add one REP of each movement. Exercise may seem easy during the first 3-4 approaches, but with every minute you will become more difficult, because each approach will include more repetitions and leave less time for leisure. Such training very intensely burns fat. Complete it when you can no longer complete the repetition within one minute. Keep track of how many approaches you could make and try to improve the result next time.

5. 20-minute workout on a treadmillFor most people a treadmill is a comfort zone. But when used correctly, it can become a challenge. Try to run with the slope and with the ever-changing pace — so your lungs will work intensively and fat burned particularly fast. This HIIT workout will make you a good sweat!





Minute workout plan

0:00-3:00 Tilt — 0 degrees, speed 5 km/h.

3:00-5:00 Tilt — 5 degrees speed 5.5 km/h.

5:00-7:00 Tilt — 10 degrees, speed 5.5 km/h.

7:00-8:00 Tilt — 5 degrees, the speed is 6.5 km/h.

8:00-10:00 Tilt — 5 degrees, speed 8 km/h.

10:00-11:00 the Slope is 2 degrees, the speed of 9.5 km/h.

11:00-12:00 Tilt — 0 degrees, speed 8 km/h.

12:00-13:00 Tilt — 0 degrees, speed 13 km/h.

13:00-15:00 Slope — 0 degrees speed 5.5 km/h.

15:00-16:00 Tilt — 0 degrees, speed 14,5 km/h.

16:00-18:00 Tilt — 0 degrees speed 5.5 km/h.

18:00-20:00 Tilt — 0 degrees, speed 3 km/h.

Approximately every two minutes change the incline and speed of the treadmill. Because you will have a certain specified rhythm, your body will experience increased stress and work twice as much.

6. 10 minutes on the rowing machine with some burpees and jumpingMost people think that a rowing machine provides a workout only the upper body. But really, it comprehensively trains all muscle groups: legs and buttocks, back and arms. Imagine it as the infinite superset of explosive presses with legs and rods for the bottom unit. It works as a rowing machine, which is considered to be one of the most effective cardio exercise equipment.





Minute workout plan

0:00-2:00 Rowing at a moderate pace to warm up.

2:00-2:30 Rowing at an accelerated pace.

2:30-3:30 some burpees with jumping over a rowing machine. During each repetition, touch the breast of the earth and bounce high enough so as not to catch the trainer. Follow these so some burpees as you can.

3:30-4:30 Canoeing at a moderate pace to recover.

4:30-5:00 Rowing at a fast pace.

5:00-6:00 some burpees with jumping over a rowing machine. Try to improve your previous score.

6:00-7:00 Rowing at a moderate pace.

7:00-7:30 Rowing at a fast pace.

7:30-8:30 some burpees with jumping over a rowing machine. Try to improve your previous score.

8:30-10:00 Rowing at a slow pace for recovery.

This workout takes only 10 minutes but those 10 minutes you'll never forget. Try to switch from rowing to some burpees without delay — when you finish one movement, immediately go to another. Recreation is not provided! The recovery period is considered to be rowing at a slow pace.

Have fun with your workouts! published

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Source: fitfixed.com