If you are serious about losing weight then you need to pledge that whatever we’ll showcase today, you’ll follow it dedicatedly for a month. In return you’ll get a well-sculpted body and major weight loss.
Barring medical conditions there is nothing in this world that can stop you from losing weight. A little dedication both in your workout regime and your dietary habits can make a lot of difference. For this, you don’t even need to enter the land of complex exercises, because there are many simple high-intensity interval training (HIIT) exercises that will make you lose weight pronto.
So, swear by these seven hardcore exercises for a month and torch away that fat for real:
This is pure cardio aka weight loss, minus the treadmill or going outside to run!
Try: If you want to do a circuit then do 15 of these and hop on to the next one. If you want to do them all at one go, do 3 sets of 25.
2. Plank push-ups
This one is a variation of push-ups. Hold the plank for 5 to 10 seconds and then go into a push-up for maximum contraction.
Try: If you want to do a circuit then do 15 of these or do 3 sets of 25 in one go.
3. Weighted jumping jacks
You can either hold a one-kilo dumb-bell in each hand or wrap one-kilo weights either on your hands or ankle.
Try: If you want to do a circuit then do 100 of these. If you’ll do it one go then do 4 sets of 100.
4. Weighted skipping
You can wear one-kilo ankle weights to do these.
Try: If you want to do a circuit then do 100 of these. If you’re doing one exercise at a time, then do 5 sets of 200.
Squats are a great way to tone your entire body, including your abdomen and sides.
Try: If you want to do a circuit then do 25 of these. If you’re doing one exercise at a time, then do 5 sets of 50.
6. Take the stairs or do the stepper
An excellent cardio, taking the stairs can also help you burn fat. But if you don’t live in a storeyed building, you can try the stepper in which you climb up and down from a stool.
Reps: If you want to do a circuit then do 200 of these. If you want to take one exercise at a time then do 5 sets of 200.
7. On the spot running
So what if you can’t go outside to run. You can always run on the spot to get the same benefits.
Reps: If you want to do a circuit then do it for a minute. If you are doing one exercise at a time then do 5 sets of 2 minutes each.
Once a circuit is complete then take a two-minute break and repeat it again at least five times for better results. Also, all the exercises above are full body workouts so you don’t have to worry about spot reduction.
A month’s time is all it takes for weight loss transformation
Yes, you read it right. If you are not suffering from a medical condition, then you can legit see a difference in a month’s time. According to a study published in the International Journal of Exercise Science, a normal body takes around 4 to 8 weeks depending on the metabolism and dietary habits to build lean muscle and strength. So, the ball is now in your court. Are you game?