Fat burners

Fat burners

Losing weight is not an easy task. You need to think about nutrition and make a plan for sports activities. We have already compiled fat burning workouts for you. Save and use. The system is effective both in the gym and at home. Minus 500 calories per hour is an effective workout for burning deer.

Burning fat on the stomach and sides is easy. We have prepared a 4-week fat-burning training system that will save you extra pounds and give you a feeling of lightness and vigor. Remember: regular sports activities are not only a guarantee of an ideal figure, but also good health.

Fat burners

Effective fat burning: key training rules

Effective fat burning: key training rules

Each week should include a new workout that aims to burn fat. As you develop, sports activities will become more complex and enhanced.

If you are a beginner, start from the 1st week. For the intermediate level, start from the 2nd week, which must be repeated twice. For professionals – start from the 2nd week, and then the 3rd week and the 4th (it must be repeated twice).

During your workout, do each exercise for 30 seconds. Perform it in 3 sets with pauses of 2-3 minutes.

The workout plan is suitable for the gym and at home.

Each workout takes no more than 20 minutes.

Rest every week with yoga and light cardio to help balance your intense workouts.

Plan your meals and don’t cut out carbs. Eat complex carbohydrates for breakfast and after your workout.

Eat 3 servings of protein every day for muscle recovery. To calculate the optimal amount per serving, multiply your weight by two. The resulting number is grams per serving.

Fat burning at the gym and at home

1st week – a blow to extra pounds

  • Repeat fat burning exercises on Monday, Tuesday, Thursday and Friday. On Sunday, we recommend doing the usual cardio – ride a bike or run in the park.
  • Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Fat Burning Complex:
  • Leg raises from a lying position. There are several variations of this exercise – straight legs or one bent at the knee. The first option is more difficult, but more effective.
  • Reverse push-ups from the bench. Keep your legs straight and straight throughout the exercise.
  • Burpee. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats and jumps.

2st week – Advanced Fat Burning Workout

The following set of fat burning workouts was designed to pump muscles and improve the cardiovascular system. Repeat fat burning exercises on Monday, Tuesday, Thursday and Friday. Take a yoga break between classes and do cardio on Sunday.

Fat burning at the gym and at home

Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Fat Burning Complex:

  • Power boat. Keep your legs and arms straight.
  • Chest and triceps exercise. Make sure that when you turn, open your chest and extend your arm up.
  • Lunges. Place your hands on your hips and take a step forward, forming a right 90 degree angle.
  • Dynamic plank. Do not lower the stomach and do not lift the buttocks strongly at the time of the movement of the hands.
  • Burpee. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats and jumps.

3st week – maximum fat burning

The third set of workouts for weight loss includes exercises of high complexity. For the complex, you need a pair of dumbbells of a comfortable weight.

Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Fat Burning Complex:

  • Burpee. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats and jumps.
  • Fly. Strength exercise with dumbbells, focused on the muscles of the hands. Keep your back straight and look ahead without lowering your head.
  • Side lunges with dumbbells. Try first lunges without weights. On the last approach, take dumbbells.
  • Side plank. You can fix the hand on the back of the head or stretch it to the ceiling.
  • Burpee. Aerobic exercise aimed at burning fat in all parts of the body. Burpee is a combination of push-ups, squats and jumps.

4st week – Intensified Fat Burning Workout at Home

You are at the last stage. You can be proud of yourself. Repeat workouts every other day and do not forget about cardio and yoga rest.

Do each exercise for 30 seconds, then rest for 2 minutes and repeat 2 more times. Fat Burning Exercises:

  • Pulling dumbbells with a straight back. During the exercise, do not lift your shoulders up.
  • Push-ups with dumbbells. At the time of push-ups, lower your chest and elbows to the floor.
  • Squats without taking your heels off the floor. During the exercise, imagine that you are trying to sit on a chair. Spread your legs wide apart so as not to injure your knees and tendons.
  • Double plank. Strength exercise, for which you need to take turns lifting your arms and legs off the floor and pulling them up. The most important thing is to keep the balance.