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Try this bodyweight circuit workout to burn fat and strengthen muscles



Do you have 30 minutes to fry fat and rip your whole body? Yes, that's what we thought.

The Men's Health 30-Minute Shred uses High Intensity Interval Training (HIIT), which is an effective way to improve athletic performance and reduce body fat. In fact, studies show that HIIT's fitness training effects are comparable to traditional endurance training – and in a fraction of the time. Would you like to know more about the program before boarding? Read more about it here.

If you're confident, take this Bodyweight Blast workout from the program to make your heart beat faster. Destroy stubborn grease with these circuits by pushing 4 rounds of 3 practice series each. Go fast, but keep your technique clear and deliberate, even if you only have one last repetition. Explosion can mean "fun," but is also defined as a "powerful attack." You decide what applies here.

30-minute shred

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$ 30.00

Instructions

Do Exercises 1A, 1B, and 1C as a circle by doing one movement at a time. Perform the prescribed number of repetitions for each exercise and rest as little as necessary. Once you've done each movement once, this is a round. Complete 4 laps in total and then rest for 60 to 90 seconds. Repeat the procedure for exercises 2A, 2B and 2C and then for exercises 3A, 3B and 3C. Bodyweight Squats

10 to 15 reps

Keep your arms straight in front of you and stand as high as possible with feet spread shoulder-width [A]. Push your hips back, bend your knees and lower your body until your thighs are at least parallel to the floor [B]. Return to the starting position and repeat.

1B. Push-Up

10 reps

Take a push-up position with straight arms and hands that extend slightly over the shoulder width. Your body should form a straight line between your head and your ankles [A]. Bend your elbows and lower your body until your chest almost touches the ground [B]. Pause, then push yourself back to the starting position.

1C. Jumping Jacks

15 to 20 repetitions

Stand with your feet together and your hands by your sides [A]. At the same time swing your arms over your head and jump high enough to spread your feet wide [B]. Quickly reverse the movement without a break and repeat it.

Circuit 2

Perform 4 laps

2A. Single-Leg Balance Touch

10 reps per side

Stand on your left leg with your knee slightly bent. Lift your right foot off the floor until your right knee is bent 90 degrees [A]. Of course, keep your lower back arched, bend over at your hips, and reach forwards with your right hand, touching the floor a few inches from your left foot [B]. (Only bend the left knee as far as necessary and push the right leg backwards.) Return to the starting position. Do all your repetitions and repeat this time by standing on your right leg.

2B. Pull-up

Repeats until failure

Hang on a pole with a shoulder-length overhand grip [A]. Squeeze your shoulder blades together and pull your elbows down to raise your body as high as possible [B]. Slowly return to the starting position.

2C. Squat Jump

10 to 12 reps

Imagine shoulder width apart feet and toe pointing forwards. Bend to your hips and knees and lower your body into a quarter squat. Let your arms swing back behind you [A]. Immediately reverse the movement and jump off the ground powerfully, swinging your arms over your head [B]. Land as softly as you can and squat back and jump again. Repeat for the prescribed time or repetitions.

Circuit 3

Complete 4 laps

3A. Bear Crawl

Crawl 10 to 15 Feet

Get off on all fours and place your hands on the ground so they are slightly wider than your shoulders and in line with them. Lift your knees a few inches above the ground. Crawl forward without changing your posture – do not try to twist or lift your hips or upper body – by taking a small "step" with your left hand and right foot [A]. Continue to crawl by kicking with the right hand and left foot [B] and repeating back and forth.

3B. Crab Walk

10 feet crawl

Sit upright on the ground, with your feet up and your hands on the floor beside your sides. Put your weight on your hands and lift your hips a few inches above the ground. Now go backwards or forwards, making a small step with the right foot and the left hand [A] and then the left foot and the right hand [B].

3C. Atari Froggers

10 reps

Squat down and place your hands on the ground between your feet [A]. Kick your legs back into a push-up position [B]. Then return the movement to the starting position. That's a representative.


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