Powerful cardio workout for weight gain – exercises for the best girls

An hour of work can burn 500 calories.

New Year’s holidays are ahead, which means that there will be a huge amount of high-calorie food on the tables. In winter, it is more difficult to burn extra calories than in the warm season. We spend less time outside because of the cold and stay at home more. However, I really want to keep a beautiful figure during the holidays.

Use two ground rules
Watch your diet. You don’t have to do without treats completely during the holidays. At the New Year’s table, try to give preference to vegetables, fish and fruits, and only then eat cakes, snacks and other goodies. Make up for yesterday’s feast with a calorie deficit the next day. Include in the diet: eggs, meat, vegetables, herbs, buckwheat, brown rice, cottage cheese, bread.

Be active. Train 3-4 times a week for an hour. No need to buy a gym membership. Consider high-intensity, high-rep training. Create a training program where the movements are not difficult, but the number of repetitions in each approach is at least 25.

Fat burning workout in preparation for the holidays

Plank step ups

Plank step ups

Technology:

  • get into a plank position. The body is straight. neck, back and hips are on the same line;
  • on the exhale we take a big step forward so that there is an angle of 90 ° in the knee joint;
  • the other leg is stationary. We repeat the movement with the other leg.

We do three sets of 25 reps on each leg. Rest between sets – one minute.

Jumping lunges

Jumping lunges

Technology:

  • The back is straight with a slight arch in the lower back. shoulder blades together, chest forward;
  • left and right leg at an angle of 90 ° at the knees;
  • the right leg is for balance only;
  • we take a deep breath and go with the floor to the parallel of the thigh of the left leg;
  • Exhale and push yourself up with a powerful movement, switching legs in the air. We do the same with the other leg.

We do three sets of 25 reps on each leg. Rest between sets – one minute.

Removing the leg from the plank

Removing the leg from the plank

Technique:

  • get into a plank position. The body is straight. The neck, back and hips are located on the same line;
  • on the exhale, we bring one leg to the side, turning the body;
  • keep body weight on one leg. We do the same with the other leg and arm.

We perform three sets of 25 times on each leg. Rest between sets – a minute.

Jump squat with change of position

Jump squat with change of position

Technology:

  • Feet shoulder width apart. The feet are turned slightly outwards. Looking ahead;
  • we take the shoulders back a little, chest forward, bring the shoulder blades together;
  • we keep the body even with a slight bend in the lower back;
  • we slowly lower ourselves to an angle of 90 ° at the knees;
  • From the bottom of the squat, jump up.
  • We land on our feet so that the feet are already shoulder-width apart.

We do three sets of 25 reps on each leg. Rest between sets – one minute.

Swing the legs from the bar

Swing the legs from the bar

Technique:

  • Go to a throne position. The body is straight. The neck, back and hips are located in the same line;
  • Exhaling, we exhale the thigh along the body so that the legs make an angle of 90 मा at the knee joint;
  • When you exhale, return the leg to its original position.

We perform three sets of 25 times on each leg. Rest between sets – one minute.