Link these moves in conjunction for the recommended sets and repetitions to build a circuit workout, or add them independently to the routines you already love.
Getting your Om on will not burn as many calories as an inclined run or lifting weights, but it helps build muscle and boost your stamina, which are all critical for thrusting your metabolism. A few of the highest calorie shattering yoga poses include the plank, Chaturanga, wheel and chair.
Yup, you read that right. Just walking can go a long way toward helping you lose belly fat, says Jasmine Gonzalez, a personal trainer from New York City.
"It seems so simple, but 45 to 60 minutes of brisk walking every day can do marvels for the metabolism," says Gonzalez. "Furthermore, it makes sure that you don not over-train, which can conduct to an over production of cortisol—a hormone that has been discovered to contribute to belly fat."
3. High-Intensity Interval Training
Although the old belief was that steady cardio sessions were best for burning fat, we now discovered that brief and intense bursts of fast-paced cardio is way more effective. Mary Thompson, a personal trainer and the creator of doBalance, a San Francisco-based fitness and wellness studio, recommends doing intervals that alternate between exercises that work separate muscle groups.
How to do HIIT workout: Following a 10 minute warm up, spend 30 sec doing as many repetitions as possible of pushups, squats, Kettlebell swings, or single arm rows. Next, rest for 30 sec and do a another exercise for another 30 sec. Carry on with 10 rounds. Choose any of your preferred exercises, just ensure you switch between exercises that work different muscle groups, which will help certain muscles recover while others are worked.
4. Running On an Incline
Running at an incline instead of on a flat surface has been demonstrated to increase total calorie burn by up to 50%, says Jill Rogers, a San Antonio-based personal trainer. Even if you are outside on a hill or on an inclined treadmill, begin with walking for 5 - 10 min, suggests Jill. "Your heart rate must elevate pretty quickly as you pick up your pace," she says.
How to do a treadmill workout: Walk/jog on an incline for 5 - 10 min. Continue with a jog for another 5 - 10 min, then pick your pace up again and start running. "This does not have to be an all-out sprint," says Jill, but you should be working hard enough that you can not dialogue. Spend 5 min running, then drop your pace back down to a jog. Continue switching 5 - 10 min of jogging and 5 - 10 min of running for 30 - 45 min.
5. Russian Twists
The Russian twist improves oblique strength and definition, explains Dr.Green from NY. The move, usually executed with a medicine ball, requires rotating your torso from side to side while holding a sit-up position with the feet off the ground.
How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at the height of the chest. Lean backward with tall spine, holding the torso at a 45 degree angle and keeping the arms a few inches away from the chest. Next, turn the torso to the right, stop and squeeze your right oblique muscles, then turn your torso to the left and stop to squeeze your left oblique muscles. The movement should work the ribs instead of the arms.
6. Overhead Medicine Ball Slams
Overhead medicine ball slams build up your core. It also tests the stamina, getting the heart rate up each time you pick the ball up and bring it overhead. To maximise this exercise, remember to use a heavy weighted ball.
How to do overhead medicine ball slams: Standing tall with the feet hip width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Extend your arms toward the ground as you slam and do not be afraid to bend your knees as you hinge over. Squat to pick the ball up and next stand back up.
7. Side-To-Side Medicine Ball Slams
“Medicine ball slams are explosive, dynamic and highly metabolic exercise that does not simply target one muscle group,” explains Chris Jameson, trainer and founder of Best Body & Mind. On the exterior, the obliques, biceps, shoulders and quads are the primary movers of this exercise. “However eventually fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster,” he said.
How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Fetch the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot the feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Switch sides. Remember to tighten the core as you bring the ball overhead and to the side.
The sprawl is essentially an improved burpee, a complete body exercise that works as many muscles as possible and burns calories while toning and shaping upper and lower body, especially the abdominal muscles.
How to do a sprawl: Standing with the feet shoulder distance apart, squat down and place the hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That was one repetition. “If you want to burn more calories, add a jump between every sprawl,” Jameson adds.
9. Turkish Get-Up
The Turkish getup is a 200 year old complete-body exercise that involves using a kettlebell, and it is a favourite of celebrity trainer Christine Lee. While it is somewhat complicated, she says that the total body conditioning move is extremely effective for blasting belly fat.
How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45 degree angle with your palm down. Glide the heel of the loaded side closer to your butt to firmly grip the floor.
Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Don not wave your shoulder toward your ear with the supporting side. Remember to keep the chest wide open. Align the elbow on the ground and lift yourself up to a seated position. Weave the front leg through to the back. To protect the knees, your shin on the back leg should be perpendicular to your shin on the front leg.
Perfectly align the arms: wrist over elbow, shoulder over elbow over wrist. Raise the torso to make the upper body straight. Pivot the back knee so that the back shin is parallel with your front shin. Get a grip on the floor with your back toes, then take a deep breath, and get up.
The system is ideal for women over 30 who have more than 10 pounds to lose. Also, this program has a straightforward approach to weight reduction.
Unlike many programs that aren’t backed by sound nutritional information, this one is not an unhealthy or dangerous scam. In our opinion, the information in this guide is good enough to help you get closer to your fitness goals sensibly and sustainably.
Besides, if you want a solution that is easy enough to follow and does not need added investments, this is your smartest choice.