Do you want to lose weight, but sometimes you allow yourself small high-calorie pleasures? Don't worry – You can easily get rid of excess calories. Fitness trainer Jim Seyret (Jim Saret) believes that to stay in shape, many hours of training are not necessary, the number of calories burned can be increased to 600 – and it's only 4 minutes. The trainer suggests getting the most out of exercise in the least amount of time. At the same time, the proposed 4-minute workout can be divided into two 2-minute workouts and practiced twice a day.
Minimum time – maximum calories burned
The simplicity of Jim Seyret's workout is not only in the small amount of time and impressive amount of calories burned, but also in the exercises that need to be performed. This is:
- jumping;
- squats;
- push-ups;
- lunges.
Performing such a mini-exercises in the morning, you can wake up perfectly and cheer up – a great start to an energetic day. The only thing you need – perseverance and desire to practice every day, such training does not provide for any trips to the gym and extra costs.
Exercise 1 – jumping
Start your workout with 10 arm raise jumps.
IP: Stand straight, lower your arms along the body with palms to your hips, fingertips down.
Running:
- exhale and jump your legs apart;
- raise your hands up, inhale;
- now again while exhaling, jump and jump back to the PI.
Exercise 2 – squats
After jumping, start squatting.
IP: Standing straight, arms extended forward at shoulder level. Feet should also be shoulder-width apart.
Running:
- from PI start squatting, arching your back;
- load should be on the hips, not the knees;
- heels should not come off the floor;
- knees should not go beyond the line of the foot;
- keep your head down – look ahead;
- Adjust your technique to achieve the correct load.
Exercise 3 – push-ups
After 10 sit-ups, do 10 push-ups. At the same time, Seiret notes that for beginners or people with insufficiently strong arm muscles, push-ups from the floor may not work at first. Therefore, in the initial stages of the proposed mini-workout, you can do push-ups from the wall.
SP: standing facing the wall, feet shoulder-width apart.
Running:
- straighten your arms at chest level and place your palms on the wall;
- make sure your arms are shoulder-width apart (as are your feet);
- begin to bend your elbows;
- slight contact of the forehead with the wall – end position;
- From the end position, move to the PI by straightening your arms, still resting against the wall.
Exercise 4 – lunges
After push-ups, do 10 lunges on each leg.
PI: standing straight, hands on the belt, shoulders aligned, feet hip-width or shoulder-width apart, look straight ahead.
Running:
- take a big step forward with your left foot;
- weight on front foot;
- bend the front (left) leg at the knee at an angle of 90 degrees;
- the leg standing behind (right) is also bent at the knee at an angle of 90 degrees, the knee does not touch the floor;
- the heel of the leg standing behind looks up;
- the body must be strictly perpendicular to the floor: do not lean forward, do not take the body back;
- transferring the weight to the leg standing behind, return to the PI.
The number of calories burned depends on the correct performance of the above exercises. So, in the case of lunges, it is necessary to monitor the angles of the bend of the legs and the angle at which the legs are located in relation to each other – all three of these angles must be right angles (90 degrees).
Sairet emphasizes that even a four-minute workout can be difficult for an unprepared person. It all depends on the physical condition. Beginners can spend as little as 2 minutes doing just one exercise from the list, but as you improve your technique, you will be able to increase not only the number of calories burned, but also endurance.
People in good physical shape can do the above exercises in 2 minutes. In this case, Jim recommends not being lazy and spending the remaining time on one more round of repetitions.
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