Cardio training for burning fat at home [video selection]

Cardio training at home using the Tabata method

Tabata training is a variation of cardio training that alternates bursts of intense intervals with short rest intervals. Cardio training using the Tabata method involves the following scheme: we train for 20 seconds, rest for 10 seconds, perform 8 sets of each exercise, 1 minute of rest between exercises, one Tabata round lasts 4 minutes.

We offer you 2 options for Tabata training at home: for intermediate and for advanced levels of training. Typically, one Tabata workout includes 8 exercises, in this case the lesson lasts ~40 minutes, but there may be other options at your discretion. For beginners, it is better not to practice Tabata training, but to choose a training plan from those proposed above.

Scheme for performing cardio training at home using the Tabata protocol:

• Tabata training includes 8 exercises
• Each exercise is performed 8 approaches
• Each approach involves 20 seconds of work and 10 seconds of rest.
• One exercise is performed for 4 minutes
• Rest 1-1.5 minutes between exercises
• The total duration of a cardio workout using the Tabata protocol for 8 rounds is 40-45 minutes.

Ready-made timers for Tabata can be downloaded for mobile absolutely free of charge, look in the application market of your device (Tabata Timer). Or turn on a ready-made video with a timer and music, for example:

httpv://www.youtube.com/watch?v=embed/Nb_sL_W-zRg

Tabata training for intermediate level at home

Exercises included in cardio training:

• Running with shin splints
• Jump Squats
• Knee pull-up
• Jumping in plank with legs raised
• Plyometric Side Lunge
• Jumping with arms and legs raised
• Reverse plank foot touch
• Jumping to the side

We perform 4 sets of exercises “Tightening the knees” and “Plyometric lateral lunge”, first on one side, then on the other.

Execution scheme:

• We perform each exercise according to the following scheme: 20 seconds work and 10 seconds rest (this is one approach)
• We perform each exercise in 8 approaches, then move on to the next exercise.
• Between exercises rest 1-1.5 minutes
• Total workout duration: 40-45 minutes

For example, first we perform “Running with shin overlapping” in 8 approaches according to the 20/10 sec scheme, rest for a minute and move on to “Jumping squats”, which we also repeat in 8 approaches, etc.

Tabata training for advanced people at home

Exercises included in cardio training:

• Jumping lunges
• Running with high knees
• Burpee
• Jump into a wide squat
• Horizontal running
• Sumo squat with jumping
• Scissors
• Jumping 180 degrees

Execution scheme:

• We perform each exercise according to the following scheme: 20 seconds work and 10 seconds rest (this is one approach)
• We perform each exercise in 8 approaches, then move on to the next exercise.
• Between exercises rest 1-1.5 minutes
• Total workout duration: 40-45 minutes

For example, first we perform “Jumping Lunges” in 8 approaches according to the 20/10 sec scheme, rest for a minute and move on to “Running with high knees,” which we also repeat in 8 approaches, etc.

In conclusion

Every person who starts home workouts does so for their own reason. This could be the desire for a beautiful body, taking care of your health, or finding a new hobby.

The main thing is that you know exactly why you are doing this, and regularly perform at least the most minimal set of exercises. And then the result will definitely not keep you waiting!

Exercises to do at home

Cardio training for burning fat at home is available to everyone. The basic, practiced exercises can be divided into ratings according to the number of calories burned, and therefore according to their effectiveness. However, the same exercise cannot be done for all 30-40 minutes of training, so it must be a complex!

Name of exercise/action Approximate number of calories burned per hour (based on 85 kg of weight) Technique of execution

Upper body and arm workout

1015

Take an emphasis lying on the floor, arms shoulder-width apart, feet approximately hip-width apart, toes resting on the floor. As you inhale, release your body down, bending your elbows

It is very important to keep your body straight. The tip of the nose touches the surface of the floor and as you exhale you should take the starting position.

Upper body and arm workout

1015

The starting position and lowering the body are similar, make the lift off the floor intense, so that the palms come off it

Land softly in the starting position.

Strengthening the thigh and calf muscles

900

Stand straight and place your feet shoulder-width apart, spread your arms to the sides or hold them on your belt. As you inhale, squat down, bending your knees so that your leg rests on your entire foot. When squatting, your arms can be extended forward (to maintain balance). As you exhale, slowly return to the original position.

Elimination of fat deposits from the thighs and buttocks

650

One turn of the rope - one jump. Rhythmically bounce on your toes and land on them as well. Bend your legs slightly at the knees. Approximately 120-150 jumps per minute.

Eliminate belly fat and strengthen the muscles of the upper, lower and side abs

600

Classic twist: lie on the surface with your knees bent and your arms behind your head. As you exhale, raise your body 30 cm, hold it for 2-3 seconds and lower it as you inhale.

600

Lie down on the surface as in the previous exercise. Tighten your abs and lift your pelvis while straightening 1 leg. Lower your torso. Then do the same for the second leg.

600

Lie on the surface, legs bent at the knees. Fix your upper torso and begin to cross your legs from side 1 to side 2, making sure that your abs work as hard as possible.

Training all muscle groups

450

Squat down with your palms on the floor, bounce your legs back, do 1 push-up, return to the squat and jump up.

The main load is on the thigh muscles. The muscles of the chest and shoulders are also involved

450

Take a lying position, without lifting your feet from the floor, pull your right knee towards your chest. Then jump, switching legs in the air, moving your right foot back. The exercise is repeated at the same pace, alternating legs.

Musculoskeletal training

400

Take the starting position, stomach tucked, body straight. Start running in place, placing your foot from heel to toe. While running, your arms are bent at the elbows. Variations: raise your hips high; perform shin wraps; place your hands behind your head.

Training the musculoskeletal system, leg muscles.

350

Place your hands behind your head, squat down and jump up with all your strength, continuing to hold your hands behind your head.

A pleasant workout for the whole body, especially the leg muscles

300

Any rhythmic dance to your favorite music.

Strengthening the muscles of the back, abdomen, thighs

300

Take the starting position facing the floor covering with emphasis on your forearms and toes. Align your body, look down. Tighten your abdominal muscles and hold the “plank” for the required period of time.

Working the oblique and rectus muscles of the abdomen, back and thighs

280

Lie down on the cover, press your lower back to the floor, place your hands behind your head without straining your neck. Raise your legs so that your thighs are perpendicular to the floor and your shins are parallel. Start pedaling slowly, then slightly increase the pace and stick to it. You can make it more difficult by twisting, understanding the body to the left and right.

Strengthening the muscles of the buttocks, lower legs, thighs

270

Climb the stairs at the same pace, maybe every 1 step.

120

Rhythmic walking at a uniform pace, for example, in a stadium circle.

Fat Burning

Today, many people are faced with the problem of excess weight, as well as the appearance of cellulite. Extra pounds appear quickly, but the process of losing weight, on the contrary, is very difficult.

To get their bodies in order, men and women go on strict diets or limit themselves to many foods. Taking drastic measures in pursuit of ideal forms does not guarantee a positive result for a long time. These usually result in negative health consequences over time.

To lose weight safely, you can resort to one of 2 methods:

1. Long movements that are performed at a calm pace. These include walking, going to the gym, or working out at home.
2. High intensity training. A set of fat-burning exercises includes running, jumping with a rolling pin, cycling or other active activities where you swing your legs and arms.

Before you determine the optimal way to lose weight, you need to analyze your work schedule, level of physical fitness, as well as the time you plan to spend on a set of fat-burning exercises. If you have questions or doubts, it is better to contact qualified trainers. Experts will be able to select the best set of exercises for burning fat, based on the individual characteristics of a person.

To speed up the process of losing extra pounds, as well as safely burn subcutaneous fat, you must adhere to the following recommendations:

1. 2 hours before training, drink 1 glass of milk and also eat 1 sandwich with cheese. The products will fill the body with the necessary reserve of strength, which should be enough for an intense workout.
2. When performing physical exercises, you need to monitor proper breathing techniques. It consists in inhaling through the nose and exhaling through the mouth. Thanks to this, a sufficient amount of oxygen will enter the blood, which will speed up metabolic processes.
3. You need to start training with simple exercises, gradually increasing the load.
4. Include strength training in your set of exercises. When muscle mass begins to grow, body fat automatically decreases.
5. The workout should consist of a variety of exercises. Muscles get used to monotony, which does not give positive results in the future.
6. Girls should not stop exercising before menstruation begins. At this time, the body actively produces progesterone, which accelerates metabolic processes.

In order to get your body in order, as well as lose extra pounds, in addition to effective exercises for the whole body, you need to eat right.

You need to eat often and in small portions. It is best not to allow more than 4 hours between meals.

Coach tips

Professionals recommend that beginners do cardio at the same hours.
A person must be absolutely sure that at this moment he will have time to train. The effect of classes is visible only if they are carried out regularly. In the morning, experts recommend giving preference to low-intensity cardio exercises - walking up the stairs, rollerblading, cycling. These types of training are permissible only if the person does not have obesity or problems with the musculoskeletal system.

Yoga or any aerobic exercise routine is also suitable for morning workouts.

In the evening, cardio can be done at any time. If exercise is carried out less than 2 hours before bedtime, then preference is given to low-intensity types of physical activity: yoga, swimming pool, walking.

Fitness expert, fencer and coach Maxim Peresvet

Cardio exercises will depend on your goals. For example, to lose weight in your body, I recommend running with proper nutrition. Training is performed 5 times a week. It is better if the maximum load occurs in the morning. On the first day they run a distance of no more than 3 km, and gradually increase the distance to 8 km.

For those who regularly do cardio, I advise you to alternate idle jogging with weights. Beginners are prohibited from using these devices, as the risk of sprain increases.

In winter, I recommend running on treadmills. During training, you can change the angle of inclination and speed, thereby gradually increasing the load on the body.

Before purchasing a trainer, you need to consult with experts. Don't buy the cheapest treadmills.

Diver and fitness trainer Sergei Knyazevich

S. Knyazevich.
Photo from Facebook profile For effective weight loss, I recommend combining strength training with cardio. The first complex is performed before cardio, otherwise the effectiveness of training will be reduced. I myself conduct classes for up to 40 minutes, since prolonged physical activity increases the risk of catabolism.

It is very good to do cardio on an empty stomach when losing weight. Heart rate during exercise depends on age. The average for ordinary people is 135 beats/min, for athletes – 150 beats/min.

Cardiologist Elena Kobeleva

Exercising not only allows you to lose weight, but also has a beneficial effect on the state of the cardiovascular system. With regular cardio exercises, a non-obese person can quickly bring their heart rate back to normal after a walk or jog. Situations in which it is necessary to quickly restore your pulse occur almost every day.

The formula for calculating the maximum permissible heart rate is 220 minus the person’s age. The submaximal indicator is no more than 85% of the previous value. The optimal heart rate is equal to the submaximal value multiplied by 80%. For a 30-year-old person, the optimal heart rate is calculated as follows: ((220 – 30) * 0.85) = 130 beats/min. Exercising at this rhythm will allow you to lose weight and strengthen your heart muscle.

Individual heart rate

Ideal heart rate indicators largely depend on the age and individual characteristics of a person. Averages range from a minimum of 60 beats per minute to a maximum of 90 beats per minute.

The following factors influence heart rate:

• weight and age of a person;
• volume of physical training;
• mental and emotional state;
• ambient air temperature.

Separately, we can note the following variants of heart rate values, depending on the stage of training:

1. During the warm-up, your heart rate will reach 100 beats per minute.
2. During the running phase, heart rate increases to 120 beats.
3. During cardio training, you should not exceed the permissible values, which are calculated using the average formula: 226 - age for women and 220 - age for men.
4. The optimal heart rate values ​​can be calculated as follows: multiply the optimal rhythm by 0.7. Achieving this value is considered the key to effective training.

During cardio training, it is important to regularly change your heart rate; for this you can use either special devices or carry out calculations manually.

Processes occurring at different heart rates

Depending on the limits of the values ​​within which the heart rate fluctuates, several types of pulse zones are distinguished:

1. Therapeutic - within 120 beats: during a half-hour workout, metabolism accelerates and muscle tone increases.
2. Fitness zone - from 130 to 150 beats: at least 40 minutes of exercise at this pace will launch fat burning processes.
3. Aerobic – no more than 165 beats: helps increase overall endurance, breakdown of fats and release energy due to this.
4. Anaerobic - around 170 beats: carbohydrates are destroyed. Suitable only for people with an appropriate level of training.

20-minute cardio workout for home

• Time: 20-30 minutes
• Equipment: no
• Good for: Cardiovascular health

Instructions: Perform each exercise for 45 seconds, then rest for 15-30 seconds. This is one approach. The goal is to do 10-15 reps per set. For each exercise you need to perform 3-5 approaches and then move on to the next one.

This at-home cardio workout (that you can do entirely without equipment!) was created by Mark Ribeiro, a personal trainer and certified instructor. He recommends doing this set of exercises three times a week, with one day of rest in between. “And always listen to your body,” he says. “If you feel that your technique is starting to lose ground, then stop and rest. The best is smaller, but better.”

Lying down - rising to your feet

Technique: place your feet shoulder-width apart, place your arms at your sides, tighten your core muscles

Gently lower yourself into a squat position, placing your hands on the floor for support. Jump both feet back and get into a push-up position.

Pause for one second, then in one quick motion, pull your knees toward your stomach and return to the squatting position. Then rise to your feet, lower yourself into a squat, then squat again and continue according to the scheme.

Continue repeating as many times as you can in 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

Reverse crunches with leg drops

Technique: Lie on your back with your knees bent. Keep your back flat on the floor as you begin to bring your legs toward your chest. Then, tighten your middle and lower abs, when you lift both your torso and legs, I do the “Paperclip” exercise. Keep pressure on your arms to support your body weight. Slowly lower your torso and legs back. This is one repetition.

Continue repeating as many times as you can in 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

Mini paperclip

Technique: Take a seated position and balance your tailbone by raising your knees to your chest and keeping your shins parallel to the floor. Then slowly straighten and move your legs forward, and lower your upper body to the ground a few centimeters from the mat. Return to the starting position and start again.

Continue repeating as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the set 3-5 times, then move on to the next exercise.

Heel touch

Technique: Lie on your back with your feet on the floor. Keep your back pressed to the ground. Raise your shoulders and tuck your chin lightly toward your chest. Engage your obliques as you touch your right ankle with your right hand. Then repeat this on the other side. This is one repetition.

Repeat as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the set 3-5 times, then move on to the next exercise.

Body rotations in plank

Technique: Start in a plank position on your forearms. Make sure your abs and glutes are squeezed. Also engage your back and chest muscles. Slowly lower your right thigh to the right side until it is 3 centimeters off the ground. Return to the center position, then repeat on the other side.

Continue alternating for 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

Forearm plank + mountain climbers

Technique: Start in a plank position on your forearms. Keep your abs, buttocks, back and chest tight. Maintaining a plank position, bring your right knee to your right elbow, then return to the center position. Then repeat on the left side.

Continue alternating at a controlled pace for 45 seconds. Then rest for 20-30 seconds.

"Explosive" bar

Technique: Start in a push-up position. Bend your knees and push your body back until your arms form a straight line with your spine. Keep your core toned as you return to the plank position. This is one repetition.

Continue repeating as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the approach 3-5 times.

httpv://www.youtube.com/watch?v=embed/nYdDD0prldI

For pain and discomfort in various parts of the body

HASfit have also developed a series of workouts that will help you get rid of pain and discomfort in your back, lower back, knees and neck, improve your posture, open your shoulder and hip joints.

Posture workouts

In the first workout, you will do stretching exercises to relax your muscles and straighten your back. In the second workout, in addition to stretching exercises, exercises are added that will help you strengthen your muscles and consolidate the correct position. To practice, you will need a belt or towel.

7 Min Posture Stretches to Improve Posture

15 Min Better Posture Workout: Fix Posture Correction Exercises

Workouts for the back and lower back

If you suffer from lower back pain, the worst thing you can do is ignore the pain and hope that it will go away on its own. The proposed workouts will help you reduce back and lower back pain, reduce feelings of compression and tension. HASfit has several ready-made video workouts for lower back pain ranging from 12 to 30 minutes.

12 Min Lower Back Pain Stretches

25 Min Lower Back Exercises for Lower Back Pain Relief

30 Min Exercises for Lower Back and Hip Pain Relief

Leg workouts

HASfit trainers offer two effective workouts to improve hip mobility, improve leg stretching, and get rid of tightness and stiffness in the lower body. In the second workout, exercises are added to develop muscles and improve leg strength.

15 Min Hip Stretches: Hip Stretching Exercises for Hip Pain

25 Min Hip Stretching & Strengthening Exercises for Hip Pain

Training for sciatica (inflammation of the sciatic nerve)

But if you suffer from inflammation of the sciatic nerve, then try this set of exercises from HASfit. It can be done daily.

18 Min Sciatica Exercises for Leg Pain Relief

Knee workouts

These workouts are specifically designed for knee rehabilitation. In the first program, you will perform stretching exercises to improve knee mobility. The second program will add exercises aimed at strengthening the knee joint and strengthening the muscles around the knee. To practice, you will need a chair, as well as a towel, tape or belt. You may also need a small box or stack of books.

17 Min Knee Stretches – Knee Exercises for Knee Pain Relief

30 Min Knee Exercises for Knee Pain Relief

Neck workouts

Try this neck workout to increase joint mobility, strengthen muscles, and reduce neck pain. You will need a belt or towel for this program.

15 Min Neck Exercises – Neck Pain Stretches

Shoulder workouts

If you're looking to relieve shoulder pain, HASfit offers two quality videos. In the first workout, you will do 10 minutes of stretching exercises that will help you relieve pain in your shoulder joints. For this activity you will need a small tennis ball. Muscle development exercises are added to the workout for 20 minutes to prevent shoulder pain. Grab a couple of water bottles or light dumbbells.

10 Min Shoulder Stretches & Pain Relief Exercises

https://youtube.com/watch?v=3luPsAtMqfQ%2520

20 Min Shoulder Stretching & Strengthening for Pain Relief

If you like HASfit workouts, check out their other videos. For example:

• Top 20 short abdominal workouts from HASfit
• 5 Strength Workouts for the Whole Body
• New strength training from HASfit for muscle growth

Diet

In order for weight loss to be more effective, in addition to choosing the right cardio training at home (for example, the video in our article), you should also pay attention to proper nutrition. It is advisable to eat food two hours before classes and one and a half hours after them

Drinking fluids during exercise helps break down fat, so you should always have a bottle of purified still water nearby.

Before classes

Before cardio exercise at home or in the gym, it is recommended to eat foods rich in proteins or slow carbohydrates. The most popular products: eggs, yogurt, kefir, cottage cheese, lean meat, buckwheat porridge, pasta, vegetables.

After training

You should strictly control the amount of food you eat after training, the snack should be small based on protein-rich foods, you can drink a protein shake to restore strength. Some time after the snack, you can eat a full meal containing proteins and slow carbohydrates.

Video training as assistants

Not a single article or coach can offer such a variety of exercises as the Internet.

The abundance of videos of cardio workouts for women at home sometimes even plays a cruel joke for novice athletes, as they begin to get lost.

The important thing here is to take the time to watch several classes with different trainers from start to finish in order to understand what they are aimed at, what exercises are included, and what equipment is required.

In the end, you may not like the presentation of the material itself, and this is an important point.

Now on the Internet you can find recordings of training sessions of the most famous trainers: Jillian Michaels, Tracey Andersen and even the famous model Cindy Crawford.

And also lesser-known bloggers offer very effective cardio workouts at home for girls of completely different durations.

The main mistakes when doing cardio training

1. Cardio training should not be confused with cardio training. Cardio training puts a lot of stress on the heart, which affects fat burning. Cardio exercise is healthy and involves constant low and high level movement.
2. Eating disorders after training. Nutrition matters. Because fat is lost before and after workouts. Studies have shown that after high-intensity training, fat is burned for up to 72 hours, and with interval training up to 48. Therefore, the body spends fat reserves. Some people feel so hungry after training that they immediately put food in their mouths. Because of this, the body does not burn stored deposits, but takes everything it needs from the food consumed. To lose weight, trainers do not recommend eating sweets and fatty foods.
3. Low and high intensity workouts. High intensity training is dangerous for beginners. Because in order to get results in the near future, beginners load their body, which has a bad effect on the person himself. First you need to train as your body gets used to it. Low-intensity training is not beneficial after three months of training.
4. Heart rate. During training, trainers recommend monitoring your heart rate, combining low and high intensity.
5. Wrong timing for cardio. With continuous training, the body begins to get tired, and fat is burned after 20 minutes of training. For a start, 40 minutes will do, then one hour at intervals.
6. Rest During training in the gym or while jogging, many people stop and rest. This is wrong because the fat stops losing. If you are tired, it would be correct to slightly reduce the pace of circuit training.
7. Incorrect breathing. Holding your breath while exercising is wrong. The correct way is to inhale through your mouth and exhale through your nose.
8. Incorrect technique. If you move your legs and arms incorrectly, there may be no result, but your pulse may increase. The right thing to do is to study a special technique when choosing cardio.
9. Exercise should improve your mood. In order not to make your workouts monotonous, you need to include new types of cardio in the program.

httpv://www.youtube.com/watch?v=embed/0QBLG8jPtHU

At home

So, we will do cardio exercises at home. This doesn't mean that you won't go outside doing all the activities in the apartment, you just won't need an instructor to do them. Also, do not forget that we will be discussing workouts for people who do not have special exercise equipment, so do not worry or worry, cardio exercises will cost you free.

Very important note. This is not a set of exercises, we will simply tell you how you can train your heart. This means that if you have done the first and second exercise, it is not followed by the third, you can alternate them, do different exercises on different days, and so on.

This means that if you have done the first and second exercise, it is not followed by the third, you can alternate them, do different exercises on different days, and so on.

Exercise 1

If you thought that it would all start with running, you were a little mistaken. Of course, we won’t talk about basic exercises, but they should also be done to tone your muscles.

And the first exercise will be push-ups. Moreover, you will not do push-ups a certain number of times, but for a while.

Your task is to do as many push-ups as possible in half a minute. Next, take a 1-minute break and repeat the exercise, trying to do at least one or two more push-ups during the same time.

Exercise 2

Jumping. Jumping rope is the most effective, so you should buy one, as it is extremely inexpensive.

Of course, you can jump without it, but with the help of this tool the cardio workout itself will become more interesting and active.

Again, you should jump at least 100 times in one approach, or for at least 5 minutes. Of course, it's not that easy, so you can start with less, but strive to get to these numbers.

Be sure to monitor your pulse, it should be within the limits, and if it does not reach the bottom, then you should speed up.

Exercise 3

Run. Naturally, running develops the heart muscle, and thus it needs to be trained.

But please note that you need to run correctly; there is a separate article on this topic on the website. You can run in different styles and at different speeds, but again, keep an eye on your heart rate, it should be between the two limits. You can run in different styles and at different speeds, but again, keep an eye on your heart rate, it should be between the two limits

You can run in different styles and at different speeds, but again, keep an eye on your heart rate, it should be between the two limits.

Exercise 4

Cycling training. To perform this exercise, you will, of course, need a simulator, but look, maybe you have one on your balcony?

It doesn’t have to be an exercise bike, because a real bike is much more interesting and useful. Therefore, ride it as often as possible and enjoy your results.

Strictly speaking, these are the basic cardio exercises at home.

But it is extremely important to listen to advice that will help you perform them correctly without harm to the body. Naturally, if you listen to the recommendations of professionals, you can quickly not only strengthen your heart muscle, but also lose extra pounds. You probably understand that the better the heart works, the more active metabolic processes occur in the body, which means that fats will begin to be converted into energy, which you will need for training

You probably understand that the better the heart works, the more active metabolic processes occur in the body, which means that fats will begin to be converted into energy, which you will need for training.

Useful tips

Do you want every cardio workout to be effective? Then the following useful tips are for you:

1. You need to train in comfortable clothes that do not restrict movement. Wear what makes you feel most comfortable. Shorts and a T-shirt are a great option.
2. Vary your cardio workouts. Don't focus on just one training program; try something new all the time. Perhaps from all of the above programs you will create something of your own, special.
3. If you feel very tired, give your body an extra day of rest. Do you have a workout planned? Don't be afraid to move it. Rest will only do you good.
4. Don't forget to warm up. For the training to be successful, the muscles must first be thoroughly warmed up, then they will be ready for hard work.
5. Take a full-body photo before you start your cardio workout. After 2 months, take a photo again and compare the results. So how? Do you like this transformation? Did you like admiring a beautiful and healthy body? Keep practicing, you can get even better.
6. The higher the pulse, the faster the fat layer burns. Always work at a high pace, don't give up and don't let your body deceive you. You may feel like you're running out of energy, but you're much stronger than you think.

That's all, dear friends. I am sure that this article was useful to you and you learned a lot of interesting things. Play sports, love your body, take care of your health, set realistic goals and achieve them.

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