Follow this 20-minute routine to lose weight and strengthen your body.

How do Weight loss And strengthening the body? With spring approaching, you want to get out of the gym for a few days and outdoor training .

For this purpose, Eloïse Cilia, fitness specialist at Basic Fit International, suggests these exercises to strengthen the body and shed winter pounds that you can do in 20 minutes. In addition, it reminds us that the outdoor routine brings us more benefits.

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“Outdoor training can be a good complement to what we do in the gym, as it will allow us to do circular motions with fewer breaks and an effective cardiovascular work.”

You don’t need equipment for a full body workout plan. Street furniture and your body will allow you to work hard without using dumbbells, discs or elastic bands.

Routine to lose weight and strengthen the body

‘a race’

Jogging, without pushing your heart rate to its limit, is an excellent way to start this exercise routine to lose weight and gain muscle mass in 20 minutes.

As Eloïse Cilia points out, do this on a flat surface, such as asphalt or a park, so you don’t hurt your knees and reduce fatigue. This is the exercise you must do for five minutes It will serve as a warm-up to continue training.

knee lift in a step

Find a seat that is slightly below knee height. The exercise consists of raising one knee while the other is resting on the bench. never b Three sets of ten repetitions on the right leg and continue for three more sets of ten repetitions on the left. Remember not to leave your arms still, you should follow the exercise. And control your breathing, do not be in apnea. Breathing well will feed your muscles with oxygen.

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Bulgarian move

On the same bench where you raised your knee, prop one leg up while you bend the other. Also called the single-leg squat, this exercise strengthens your legs and butt muscles while improving your balance. a knife Three sets of ten repetitions with each leg.

Biceps crunches

It is not an easy exercise and it will probably be difficult for you to do at first. However, it is a good idea to include push-ups in your outdoor routine because they are among the best strength exercises. You can just start Grab the bar and release it to dangle your legs. You can also do rowing exercises, dumbbells, etc. to strengthen your upper body muscle groups. Once you have it, fitness expert Basic Fit recommends doing as many reps as possible.

Triceps Dips

You can do this on a low bench, on some stairs, or on logs. The important thing is that it is a flat surface and that it is slightly raised from the ground. Support your hands and bend your arms. Lower slowly and then go back to three sets of ten repetitions. Remember to control your breathing while doing this exercise, it is common to hold your breath and this keeps the oxygen your muscles need.

“climber”

Also known as a stair climber, this exercise strengthens the entire body as it works both the upper and lower body at the same time. Support your hands on a step and try not to bend or strain your neck, raise your legs as if you were climbing. Do three sets of 30 times.

Read also: How to lose weight quickly and easily according to your age

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