If you're short on time, these high-intensity workouts can help you lose weight and get back in shape in just 20 minutes.
Nowadays, many people are willing to exercise because they are aware of its importance to feel good and take care of their health. However, in today's busy environment, we do not always manage to find the time to exercise regularly and achieve results. However, the excuse of not having enough time disappears with the micro-training method, where sessions last only 20 minutes.
The micro-workout, while not time consuming, is effective because it consists of high-intensity exercises and its sessions burn between 250 and 450 calories, which is significant considering that they last less than half an hour. So even if you don't spend much time on it, you can lose weight, in addition to other important health benefits.
In fact microtraining improves the cardiovascular system and basic metabolism, while building muscle mass. In addition, after such an intense workout, the recovery process facilitates the body's energy expenditure, which also contributes to weight loss.
Microtraining routines
These three routines are part of the microtraining method, also known as Burst Training. As mentioned, performing these routines in order only takes about 20 minutes. Each of the routines takes 5 minutes, but there is also a few minutes of recovery time between routines, although this may be a little more or less depending on the individual.
Exercise 1 is very simple and aims to activate the cardiovascular system and all parts of the body. The idea is to dedicate 5 minutes to this routine and perform up to 10 sets, depending on the physical capacity of each person and the speed with which they can perform them.
- 5 short burpees. Stand and squat until both hands touch the ground. Then jump up to get into a high plank position. Do another jump to place your feet next to your hands and return to standing.
- 10 Prone Jumps. Jump to alternate leg positions, placing one leg forward and one leg back.
- 20 Jumping Jacks. Standing with legs together and arms at your sides, jump by spreading your legs and extending your arms over your head.
Routine 2 includes three more high-intensity exercises. As with the previous one, do several sets until you reach 5 minutes.
- 5 Quick seat. Squat down with your hands flat on the floor and extend both legs at the same time to sit on the floor. Then perform the same movement in reverse to return to the starting position.
- 10 Jumping jacks. Very similar to the traditional squat, except that when you stand up, you must jump with your feet apart.
- 20 Scissor Jacks. With your legs together and slightly bent, move one leg forward and the other backward at the same time, as if you were running, but without almost taking your feet off the ground.
Finally, routine 3 is made up of three more exercises to finish activating the entire body. Another 5 minutes to do several sets.
- 10 Reverse Burpees. Sit on the floor, extend legs and arms, lift buttocks off floor and stand up to jump vertically, then return to starting position.
- 10 Sumo Scissors. In the traditional squat position, but with your legs slightly wider, lower yourself down until your thighs are parallel to the floor. As you come back up, alternate one leg forward and one leg back.
- 20 Seal Jacks. Very similar to the Jumping Jack in Exercise 1, except you start with your arms outstretched in front of your chest and bring them back to each side of your body, arms in a cross shape.
If you do these exercises regularly for 20 minutes, you will quickly notice that you are losing weight and feeling better.
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