Slim down your body, accelerate your fat loss and cut. exercise time with a pair of cycles do anywhere. as little 15-20 minutes of intense resistance exercise can help flat belly Within 45 days, researchers from Southern Illinois University said, “The first set of exercises activates the hormones that regulate it. metabolismAnd doing more than three scenes doesn’t help,” said study author Erik Kirk.

We have John Beall, a former US Marine. and personal trainer Here’s a fat loss workout plan that lets you exercise 20 minutes a day, five days a week. “Exercise consists of circuit bodyweight exercises. [without rest between moves] To get your heart rate up,” Bell says, do the Giant 1 and Giant 2 sets every other day.

Exercises that will burn fat quickly!

Giant set 1:

warm up with 2-3 minutes runDo each exercise for 45 seconds, rest 15 seconds, then do the next exercise, rest 1 minute after you complete 1 rep, then repeat 2 more times.

Best Exercises to Lose Weight: Front Squats


Working muscles: N.S.lute, four people, calf, abdomen

1. Stand with feet shoulder-width apart.

2. bend your hips and knees You can stop when your thighs are parallel to the floor. The deeper you go The more muscles are stimulated. which helps burn more calories ascend to the starting position

(See also: The Ultimate Guide To A Barbell Squat.)

standing, shoulders, joints, arms, knees, legs, waist, short legs, body, muscles,


Working muscles: N.S.lute, four people, calf, abdomen

1. Stand with your feet hip-width apart.

2. Take a big step forward with your right foot and bend your right knee until your thigh is parallel to the floor and knee is at 90 degrees. Reverse the movement, step back to the starting position. Repeat with your right leg.

(See also: How to Make a Rotataional Lunge Sandbag.)

press up, arm, joint, dance, leg, performing arts, bboy, physical fitness, muscle, activity,


Working muscles: abs, glutes, four people, Achilles tendon

1. Kneel with all four hands in line. but slightly wider than the shoulders

2. Keep your left leg straight and lift your right knee toward your chest. You should be on your paws like a sprinter in the starting line. Now change the leg position as many times as you can.

(See also 3 Best Exercises for Chest and Shoulders.)

physical fitness, pilates, yoga mat, arm, leg, joint, abdomen, shoulder, exercise, mat,


Working muscles: core, four people, glutes, Achilles tendon

1. Lie on your back and put your hands under your butt.

2. Lift your leg 15 cm off the floor and hold it. Raise your left leg to 45 degrees while your right leg is stationary. then switch your legs “Kicking, kicking, pulling muscles. in your core Challenge to balance and burn excess calories,” says Beall.

(Related: The At Home Strength Building Core Workout)

white, black, lines, fonts,

bike crunch

Working muscles: core, abdomen

1. Lie on your back with your feet in the air and your knees bent to 90 degrees. Place your fingers behind your head. Bring your knees into your chest.

2. Straighten your right leg and turn your upper body to the left by bringing your right elbow to your left knee. Switch sides. Pump your legs back and forth. Giant set 1 is done.


Warm-up with 2-3 minutes of running. Do each exercise for 45 seconds, rest 15 seconds, then do the next exercise. Rest 1 minute after you complete 1 rep, then repeat 2 more times for a great fat loss workout.

(Related: The New Science of Building Bigger Biceps)

Biceps exercises to build muscle

Underhand Grip Pull-Ups

Working muscles: Lats, biceps, abdomen

1. You’ll need a pull-up bar for this one. Hold it with your hand under shoulder width and hang it with your elbow upright. “Adjust your grip if you’re struggling,” says Beale.

2. Bend your elbows to bring your chest toward the bar. Look over the beam for a moment, then slowly lower yourself to the starting position.

(Related: How Do I Master the Right Pull?)

press up, arm, standing, joint, shoulder, muscle, leg, chest, knee, human body,

press release

Working muscles: shoulder, chest, cross, abdomen

1. for strong breasts Instead, stick with reliable antiques. Lie on your stomach with both hands shoulder width apart. Keep your arms straight, but don’t lock them.

2. Bend your elbows to lower yourself to the floor. Then straighten your elbows to push back to the start.

(Related: The Killer Upper Body Circuit)

shoulder, arm, gym, weight machine, exercise machine, standing, exercise equipment, physical fitness, joint, muscle,

Tricep Dips

Working muscles: cross, abdomen

1. Grasp the bar of the dipping station with your palms facing inward and your arms straight.

2. Slowly lower until your elbows are at right angles. Make sure your elbow is close to your body and doesn’t flare.

3. Drive back up to the top and repeat.

(See also: Chest and Triceps Exercises.)

arm leg joint abdomen knee muscle shoulder human body torso elbow

(Related: The World’s Toughest 21-Minute Workout)

reverse crunch

Working muscles: axis

1. Lie on your back with your legs bent at the knees. Your thighs are vertical.

2. Place your hands flat at your sides, lift your knees, lift your hips, and lower your back off the floor. “Keep your core tight and your hands flat for maximum results,” says Beall.