The return to routine also marks the time of new resolutions, such as getting in shape or getting back in shape after vacations and excesses. But like in January, there are always excuses, justified or unfounded, due to lack of time or because you can’t afford a gym. Well, you don’t need one or the other, because You can train effectively at home and in just four minutes.
It sounds strange or unbelievable, but that’s exactly what training experts show you, using exercises without materials to burn fat in the shortest amount of time. A perfect training suggestion that no longer leaves you with a valid excuse.
HIIT, but a very special one
Surely it sounds familiar to you or you expected that this is all part of the so-called HIIT. Of course, if we are talking about fat burning exercises that can be done in a few minutes, they fall under this so-called high-intensity training.
Because of the intensity, speed, and type of exercise, you’ll burn as much or more than an hour-long low- and moderate-intensity aerobic workout.
The four-minute plank that will get you in shape
The series consists of 20 seconds of training, 10 seconds of rest and a total of eight work series, including the so-called Power burpee.
If you do it, I assure you that you will end up out of breath whether you are in shape or not. This indicates that they are very effective exercises for burning fat and then maintaining shape, and without spending a lot of time, so you can do them when you get up, before eating or when you get home from work.
He starts with the hard but short table
First of all, it is important to do everything at maximum speed but to mark the movements of each exercise well.
Start the stopwatch and get started Your first 20 seconds with a mix of squats and jumps to one side and the other. As we told you, from now on, after this exercise and after each exercise, the same time of 20 seconds and 10 seconds of rest before moving on to the next one applies.
The following exercises
Next comes the turn Boxing with or without dumbbells, alternately hitting the air with both arms. Rest for another 10 seconds. You are probably already suffering from rapid or difficult breathing.
Now it’s time to start doing floor exercises, first of all Walk with your arms and hands, stand up and start again until 20 seconds are completed.
You’re already suffering and out of breath, but there’s less left. The key remains to do it as quickly as possible to gain endurance, burn fat and even Muscle building.
Next are the push-ups with and without knees, combined; after another 10 seconds of silence comes He Burpee but the version Performance what if you don’t know what the normal thing is, but instead of jumping when you get up, you stay crouched when you get up.
The last exercises
You only have three left: Boat with a balloon, in this case perform the movement as if it were a large ball; and jumps with legs and arms open when jumping.
Finally, as happens after many sets of exercises, you have found the one that is effective for your stomach. Planks, but varying from the elbows to the position of the outstretched arms and back to leaning on the elbows. Finally, you’re certainly exhausted, but you have an incredible track record of burning fat and getting/staying in shape.
Anywhere without needing anything
As you can see, these are all advantages because you also only need the space around your body and your own body to be able to exercise anywhere.
Although it is better to have dumbbells for boxing or a ball for the corresponding exercise, you can also do it in the air, marking the movements and balancing them with more force and tension. Zero effort, almost zero space and four minutes of your time. There are no excuses.