If you find it difficult to lose weight because of your busy work schedule, don't worry, because we have good news for you. Until some time ago, it was shown that exercising for 20 minutes a day helped speed up metabolism, which helps burn fat faster. Now, a study has found that intensive physical activity for just under 3 minutes a day can stimulate calorie burning, consuming around 200 extra calories per day.
There is no magic formula. We have all, or almost all of us, wanted to lose weight at some point in our lives, but this can only be achieved with perseverance and a lot of desire. In addition to the proposed exercises to burn those extra calories, we encourage you to discover Runnea Academy 's individualized training and nutrition plans.
Here are some ideas for intense exercises that can be done anywhere for about two and a half minutes so that you can achieve the afterburn benefits. Although ideally these exercises should be performed at the maximum intensity possible, you can dose them in 30-second or one-minuteintervals to make it more bearable. You can start by performing one for that length of time (two and a half minutes), or choose five and perform each for 30 seconds.
Jumping Jack
A great cardivascular exercise, very simple to perform and that surely you have done in your old physical education classes at school. This exercise is performed standing, with legs together and arms stretched out, glued to the legs. Starting from this position, a jump is performed in which the legs are separated and a slap is given with the arms stretched above the head.
The climber
Another eminently cardiovascular exercise that works the legs, shoulders and chest at the same time. It can be performed on the floor, a mat or mat. The starting position is with both hands resting on the floor, separated and keeping the elbows straight. For its part, one leg is placed bent and the other extended, while resting the tips of the feet on the floor. The exercise consists of bringing your knees towards your chest, making a movement similar to climbing.
Burpees
This exercise is also known as the leap frog and it works both the upper and lower body. Get into a standing position and then bend down to rest your hands on the floor in front of your feet as if you were a frog. Then, using an explosive thrust, stretch your legs backwards and end up in a push-up position. Now you must push yourself back up to return to the previous 'frog' position. The exercise ends with a jump to get off the ground with your arms stretched upwards.
Step
This famous exercise, typical of fitness classes, is performed using a step. You will have to step up and down as many times as you can. You will be able to harden and tone the muscles of your buttocks, gain flexibility and shape your figure.
Lunges
Another great exercise to increase your heart rate and burn calories is the strides. With them you will exercise your lower body using your own weight, but if you also perform them with weights, the benefits will increase. Other modalities are walking strides, strides to the sides, strides with one leg elevated and strides with jumps.
Knee raises
A very simple but very effective exercise for burning calories. Lift your right or left knee to your chest, exhaling and contracting your abdominal muscles, while bending your elbows and placing your fists in front of your shoulders. Return to the starting position and repeat the action by switching legs.
Lateral jumps
This consists of making small jumps to one side and the other of an imaginary line. Starting from a standing position, you must keep your trunk straight and your arms slightly bent, close to your body. To maintain balance and promote lateral jumping, try to land with your legs semi-flexed.
Squat with jump
Another fairly simple plyometric exercise . You should squat down and quickly jump as high as you can. Cushion the landing by bending both knees. Pick up momentum again and jump back up.
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Although in this article the physical activity that we have proposed is limited to an interval of only two and a half minutes at high intensity, it would be advisable to gradually increase the time devoted to physical exercise to complete about 150 minutes a week, the equivalent of half an hour each day. This way you will stay in shape and your health will thank you for it.
Other exercises that may interest you
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