Weight loss: 10-minute circuit to lose weight without leaving the house

Learn to train anywhere, with agility, efficiency and safety

THE weight loss It is something that many people are looking for. Unfortunately, after the onset of the Covid-19 pandemic, sedentary habits have taken hold of a large part of the world population. And, in this way, health problems such as overweight and obesity have grown considerably.

But the good news is that, to achieve the dreamed (and important) weight loss, you don’t need to do absurd workouts and gamble on aggressive strategies. The most important thing, in these cases, is to maintain regularity in the pursuit of the goal and to have patience. Remember that you have not gained weight overnight. So, to lose weight, it won’t be that fast either.

That’s why coach Carlos Botelho, coordinator of Bodytech Lago Sul, in Brasilia-DF, has prepared an easy and fast circuit, with six exercises, to be done at home or anywhere. Find out how to start a physical activity aimed at weight loss:

weight loss in 10 minutes

1 – Jumping Jack – Exercise used to warm up before starting training in earnest. This activity moves the upper and lower limbs, contributing to the caloric burn. According to the trainer, it also has health benefits, as it acts on muscle and cardiovascular endurance.

• 2 sets of 20 reps and 30 reps

2 – Jump without displacement – Also known as stationary or stop running. As the name suggests, this exercise consists of a simulation of running movements without leaving the seat, simply by lifting the knees. In addition to providing caloric burning, it also trains motor coordination, posture and strength in the lower limbs.

• 2 sets of 20 reps and 30 reps

3 – Abdominals on the board – Or just table. This abdominal ensures muscular endurance and strengthening of the abdomen. It also, according to Carlos, translates into other benefits such as better posture and relief from possible spinal pain, allowing for greater stability and flexibility of the body.

• 2 sets of 20 reps and 30 reps

4 – Bending of the arms on the ground – Very common and effective exercise when the goal is to strengthen the muscles of the trunk, arms and also the abdominal region. For those who cannot perform the exercise in the traditional way, in the plank position with the legs extended, try to rest the knees on the ground and leave the body inclined at 45 degrees. In this way, the movement becomes easier and remains effective.

• 2 sets of 15 to 20 repetitions and 30 seconds of rest

5 – Free squat – For the trainer it is one of the most complete exercises that exist, able to activate different muscles and stimulate hypertrophy and weight loss at the same time. The activity simulates the movement of the seat. Therefore, the recommendation is to leave the knees slightly apart and aligned. Bend your hips back and come down so that the knee does not go beyond the toes with the movement.

• 2 sets of 15 to 20 repetitions and 30 seconds of rest

6 – Dynamic lunge – To finish the functional circuit, Carlos recommends the dynamic lunge. Great exercise to define thighs and buttocks. This movement is performed “stationary” and alternately. To perform correctly, it is important to take a step that is neither too short nor too long. As you take this step forward, project your body weight onto the forward leg, keeping your torso and back straight throughout the exercise.

• 2 sets of 15 to 20 repetitions and 30 seconds of rest

“It is not necessary to have equipment and accessories to carry out a quality functional training, you can use your body weight to burn calories efficiently. The amount of calories lost at the end of the training depends very much on the intensity, conditioning, age group, etc. “, concludes Carlos.

Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.