Home Fat-Burning Training: Burn Fat All Day and Preserve Muscle for a Great Physique
On the road to weight loss, whoever it may be, should seize one thing – to achieve their goals while maintaining good health. Therefore, we should not choose extreme methods to quickly lose weight. Among these extreme weight loss methods, the most common is dieting or choosing some auxiliary products, and a small number of friends will also choose to use strenuous exercise. Although these methods can help you achieve rapid weight loss, they are only a temporary success, which will make you lose weight quickly and rebound quickly, but will have a negative impact on health and cause psychological harm, leading to abandoning weight loss efforts and indulging oneself.
During weight loss, we need to control our diet reasonably, not just to control calorie intake, but also to maintain good health. In terms of diet, we should try to avoid high-calorie food intake, and fill each meal to 7-8 points full. To make it more sustainable, we can occasionally indulge ourselves, but we shouldn't carry the burden of losing control. We need to achieve long-term control, not just a couple of setbacks. With the basic stability of dietary control, we can use exercise to increase heat consumption. Combining these two will create a calorie deficit, allowing us to lose weight gradually.
When it comes to exercise, how to choose depends on various factors, including one's health condition, exercise ability, available exercise time, and suitable exercise venue. We should choose a method that suits us instead of blindly pursuing high efficiency. For young people who are health-conscious, choosing short-term, high-efficiency exercise methods might be more suitable because we are busy with our lives and have limited time for exercise. Our bodies allow us to challenge higher intensity, and we want to lose weight quickly. Therefore, we can choose a suitable HIIT program, which not only saves time but also helps to burn fat for several hours or even a whole day after exercise, and can help us to build muscle during exercise to prevent muscle loss.
Therefore, here's a set of at-home fat-burning exercises, each taking about 20 minutes, we need to ensure the quality of the movements, and fully execute each action. As long as we can control our diet and combine this set of exercises, and persist, we won't be difficult to lose weight before summer comes.
Action one: Squat Side Leg Raise (16-20 reps)
Stand with feet approximately shoulder-width apart, back straight, core engaged, and hands clasped in front of chest.
- While keeping your back straight, squat down as far as your knees bend to a point where your thighs are parallel to the ground or slightly lower, and then stand up.
- While standing up, raise one leg upwards to the side, until you reach the peak of the movement, and then return.
- Once you are stable, squat down again, and while standing up, raise the other leg upwards to the side.
- Throughout the entire action, keep your back straight, pay attention to the direction of your knees and toes.
- Action two: Dynamic Plank Support (16-20 reps)
Lower your body, arms extended at shoulder level to support your body, elbows slightly bent, and hands clenched in front of your chest.
- Maintain a straight back, elbows alternately bending downwards to support your body.
- Then sequentially extend the arms to stand up, pay attention to not completely extending the arms.
- Action three: Squat Jump (15-20 reps)
Stand with feet open wide, back straight, core engaged, hands placed on ears or hanging at the side.
- While keeping your back straight, squat down to the point where your knees bend to the peak of the movement, and then stand up.
- While standing up, jump upwards, and when your feet land, squat down again.
- Pay attention to keep your back straight throughout the action, pay attention to the direction of your knees and toes, and avoid landing your knees on the side.
- Action four: Mountain Running (30-40 seconds)
Lower your body, arms extended at shoulder level to support your body, legs extended backwards, back straight, abdomen tightened.
- Maintain a stable body, do not shake side to side, alternate quickly moving your legs forward to the front knee.
- Throughout the entire action, complete it with an even rhythm.
- Action five: Squat Jumping (15-20 reps)
Stand with legs slightly apart, back straight, core engaged, and arms crossed in front of your chest.
- While keeping your back straight, squat down to the point where your knees bend to the peak of the movement, and then stand up.
- While standing up, jump upwards, at the same time open your feet to the sides, land, then return to squatting inwards.
- When squatting, cross your arms in front of you, when jumping upwards, raise your arms above your head.
- Maintain a uniform rhythm throughout the action, pay attention to the direction of your knees and toes.
- Action six: Support Jumping (15-20 reps)
Lower your body, arms at shoulder level to support your body, elbows slightly bent, back straight, legs extended backwards.
- Maintain a stable body and avoid excessive shaking, spread your legs outwards and jump back inwards.
- Maintain a uniform rhythm, and elastic movements.
- Action seven: High Knee (30-40 seconds)
Stand with legs slightly apart, chest up, abdomen tightened, arms hanging at the side of the body.
- Maintain a straight back, alternate lifting your knees to the front knee level, and each time try to lift your thigh to the height of your hip.
- Throughout the action, naturally move your arms forward and backward with your legs.
- Action eight: Side Lunge Jump (10-12 reps)
Stand with feet open wide, back straight, core engaged, and slightly leaning forward, feet in front of you, stand with feet open wide, back straight, core engaged, and arms at shoulder level.
- While keeping your back straight, squat down to the point where your front thigh is parallel to the ground, and then stand up, while standing up, jump upwards and turn your body to the other side.
- Then squat down again to the point where your front thigh is parallel to the ground, and then jump up and turn your body to the other side.
- Pay attention to keep your back straight throughout the action, pay attention to the direction of your knees and toes, avoid landing your knees on the side during squatting.
- Before starting the exercise, thoroughly warm up, perform 2-4 sets, with a rest of 45 seconds between each action, you can adjust the exercise intensity by adjusting the movement amplitude, jumping height, action speed and rest time between actions.
After finishing the exercise, don't lie down and stay still, but also remember to stretch and relax.
It is important to note that for people with poor health status, poor cardiovascular function, or those who are not allowed to perform high-intensity exercise, do not force yourself. Health comes first. There are many kinds of exercise that are suitable for you.
Author: Ten Months of Practice
