You have decided to lose a few extra pounds before the summer. In addition to a suitable diet based on vegetables, proteins, good fats and a moderate consumption of carbohydrates, starting a sport is perfect to accelerate your weight loss and help you burn fat.
Here are 7 effective exercises to lose those few pounds and have fun doing sports: circuit training.
1 – JUMPING ROPE
For short, intense workouts, this exercise can be as effective as cycling or running. Start slow and work up to 100 jumps per minute over several sessions.
2 – LUNGES
Lunges help strengthen the muscles of the buttocks and thighs. They are easy to do, and you will quickly notice their effects on your figure. Stand up straight with your legs apart and in line with your pelvis. Place your hands on your hips. Take a big step forward with your leg and bend your other leg behind you. The other leg should be parallel to the ground. Return to your starting position and repeat the exercise 15 to 20 times.
3 – JUMP SQUATS
Jumping exercises, also known as plyometric exercises significantly stimulate fat burning and activate the core muscles. Not only do you work your core leg muscles (quadriceps, hamstrings and glutes) but also your inner and outer thighs, calves and balance. If you don’t feel ready for Jump Squats yet, you can also do classic squats.
4 – PUMPS
On your mat, or directly on the floor, lie on your stomach. Place your hands almost at shoulder level (slightly forward). With your legs straight, stand on your toes (or knees if you’re just starting out). Raise your chest towards the ceiling by stretching your arms, thinking of well sheathing your abs. Lower your chest towards the ground, controlling the descent while still sheathing. The benefits of this exercise: performed on the feet or knees (to begin with), push-ups work the triceps, shoulders and chest, for a targeted workout of the chest.
5 – STAIR RUNNING
As silly as it may sound, climbing stairs can help you lose weight. There is a machine at the gym that was inspired by this exercise. But you can also do it at home, or on the street. The important thing is to keep a constant rhythm over a long period of time (about 1 hour). Or, on the contrary, link fast climbs over a shorter interval (15 or 20 minutes).
6 – ALPINIST
This exercise consists of sliding your knees in and out from a bent position. It will help you increase your heart rate while building strength and endurance in your torso. You need to stay firm so you don’t hurt your wrists, arms or shoulders. Start by raising your knee to hip level, then lower to the ground in a plank position. Perform the basic movement by bringing your knee up to your chest and then out. To increase your heart rate, try jogging for a count of 10 before switching to the other side.
7 – BURPEES
Stand, kneel, put your hands on the ground and pull your feet back. Then hop with your feet inward and repeat the movement. Repeat 10 to 15 times. This exercise will help you tone your core, upper body and legs.