Are you looking for a good exercise to lose weight and tone your muscles? Do not search anymore! Here is a very effective challenge to do in the morning for 21 days that will make you lose weight and give your body the silhouette you want.
The 21 day challenge starts early in the morning
There are many benefits to training in the morning because morning workouts can help you wake up and start your day. Whenever you finish performing this workout routine, the body will continue to burn calories at an improved level.
An additional benefit of morning exercises is that they are able to save you time. In case you have already done the morning routine, you do not need to run it once you come home at night. You are released to rest, enjoy your family and do things you love.
This routine offers you brief daily workouts for 3 weeks. All you need to own is a yoga exercise mat with a gym timer app on your phone.
This particular workout program includes fat burning exercises, for example, burpees, worms, mountain climbers, and squats. Throughout the first week, you must perform each exercise for 30 seconds and relax between workouts for 15 seconds. Repeat the exercise series twice.
Throughout the next 7 days, you must perform each exercise for 45 seconds and rest between exercises for 15 seconds. And throughout the 3rd week, you must perform each exercise for 50 seconds and relax between workouts for 10 seconds, and repeat the exercise series 3 times.
Do you want to challenge yourself? It’s time to stop finding excuses and start toning your body!
The Burpees is the fact of combining a bending of legs, then a pump then making a vertical jump in a sequence of movements performed in rapid succession. This exercise is named after its inventor, Royal H. Burpee, an American psychologist who wanted to design a test of agility, coordination and fitness. It was later adopted by the Army and Navy as a means of assessing the suitability of recruits for the Second World War. The military now sees this as a simple but effective conditioning exercise.
The Inchworm is an exercise that works the arms, chest and upper back as well as lower back and abdominals. It is called inchworm because it mimics the up and down motion of a worm moving on a flat surface. Exercise requires no additional equipment, which means you can do it almost anywhere.
To do this exercise you have to stand with your feet at hip width. Touch the ground with your palms. Bend your knees, if necessary. Move your hands forward until you support all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Hold this position for 10 seconds. Walk forward with your feet to reach your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat the inchworm five times or until you come to a wall.
- Mountain Climbers or Climber Exercise
Put yourself in a plank position on your forearms with a straight spine and hands flat on the floor. Bend your right knee and bring your right leg to your right elbow. Then bring your left arm forward. Then, bend your left knee and push your left leg towards your left elbow and bring your right arm forward. All this as if you were climbing a mountain.
To do the squats, you have to warm up a little, then stand up with your feet a little wider than your shoulders. Keep your back in a straight position. Then, slowly bend your knees and lower your hips until you reach a 90-degree angle. Return to the starting position, repeat the exercise 15-20 times.