The World Health Organization (WHO) recommends at least 150 minutes a week of physical activity because of the important implications for our well-being.
Among other things, it reduces the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression, and falls.
There is no need to go to the gym or go cycling or running. The workout routine is adapted to the pace of life or personal circumstances of each person.
We can train comfortably without leaving home and without the need to use expensive machines. All you need is a little willpower and to comply with the minimum WHO recommendations.
The body also advises an intake of 2000 to 2500 Kcal/day for men and 1500 to 2000 kcal/day for women.
Depending on your goal, to lose weight or to maintain an excellent physical
condition, you will have to choose to reduce your calorie intake through an
adequate diet to avoid fat accumulation or to balance intake and expenditure.
Without the need for equipment, you can do these exercises anywhere: whether at home or on the go.
For some time now, fast and extremely intense sessions have been gaining momentum in the world of physical exercise. They require little equipment (sometimes a resistance band or a mat) or just your body weight.
The advantage? The
methodology, also known as HIIT (high-intensity interval training), speeds up
the metabolism for the rest of the day and can be considered an efficient
fat-burning workout.
HIIT is so powerful that it has also fallen into the favor of many physical educators, who have begun to develop their programs.
This is the case of the 48-hour burn by VinÃcius Possebon. "With my training, people continue burning fat up to two days after the effort, on average. Those who are sedentary can burn fat for up to 72 hours after exercising," he says.
VinÃcius has prepared a 15-minute fat-burning workout that can be done by anyone who has a doctor's approval to exercise.
"If you are a beginner, do it up to three times a week. If you have been working out for a while, do it four to five times a week," he says.
Are you ready? Push the furniture out of the living room, go to the park or the beach, and let's train!
15-Minute Fat-Burning
Workout
Do it: do all the exercises below without interruption, rest for 40 seconds, and repeat once more. Do this sequence three times.
1. Squat
Standing with your legs a little wider than hip-width apart and knees bent, place your arms out in front of your body or behind your head (or even at the waist).
Then, push your hips back a little and squat down as far as you can without taking your heels off the floor. Repeat for 30 seconds.
2. Plank with Arms
Extended
In the plank position, raise your right arm to shoulder height first, then your left. Don't forget to contract your abdomen.
Inhale through your nose and extend your arm, releasing the air as you lower the other arm. Repeat for 25 seconds.
3. Push-Ups
Keep your abdomen
tight, arms a little wider apart than your shoulder line, and lower your body
by bending your arms to 90 degrees. If you prefer, rest your knees on a mat.
Repeat for 30 seconds.
4. Plank with
Outstretched Arms
Repeat the same exercise as above, remembering to inhale through the nose when you extend the right arm and exhale through the mouth when you lower the arm. Repeat for 15 seconds.
5. Hip Raise
Lie on your stomach, with your feet flat on the floor and your knees bent. Raise your hips, releasing the air as you rise. It gets the abdomen very active, as well as the posterior and glutes.
This exercise is excellent because it works in several muscle groups. Repeat for 30 seconds.
6. Plank with
Outstretched Arms
Same exercise as above. Repeat for 15 seconds.
7. Abdominal
Lie down with your feet on the floor and your belly up. Always keep your legs aligned with your shoulders not to force the spine and give you more stability.
Do not let your chin touch your chest so as not to force the neck. Breathe in through your nose and out through your mouth as you go up. Repeat for 30 seconds.
8. Plank with Arms
Extended
Repeat for 15 seconds.
9. Stretching
This serves as a pause before the following sequence. First, pull the right quadriceps back, open the arm to help maintain balance, and stay in position for 10 seconds.
Then switch
legs. In the next movement, let your arms meet your right foot first, then your
left. Hold for 15 seconds on each side.
