Losing 7kg in 21 days is an aggressive goal and it's important to approach weight loss in a safe and sustainable manner. While exercise is an important component of weight loss, it's equally important to focus on nutrition and lifestyle factors. Here's a 10-minute full-body workout routine that you can do every day, combined with dietary changes, to support your weight loss goals:
*Warm-up (2 minutes):*
Start with light cardio to get your heart rate up and prepare your muscles for exercise. You can do jogging in place, jumping jacks, or high knees for 2 minutes.
*Circuit Workout (8 minutes):*
Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit twice.
1. *Bodyweight Squats:*
Stand with your feet shoulder-width apart, lower your body as if you're sitting back into a chair, keeping your chest up and your weight in your heels. Push through your heels to return to the starting position.
2. *Push-ups:*
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. You can modify by doing push-ups on your knees or against a wall.
3. *Walking Lunges:*
Take a big step forward with your right foot and lower your body until both knees are bent at a 90-degree angle. Push off your right foot to return to the starting position, then repeat on the other side.
4. *Plank:*
Get into a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Hold this position, engaging your core and glutes, for the duration of the exercise.
5. *Mountain Climbers:*
Start in a plank position, then quickly alternate bringing your knees towards your chest, as if you're running in place. Keep your core engaged and maintain a fast pace throughout the exercise.
6. *Burpees:*
Start in a standing position, then squat down and place your hands on the floor in front of you. Jump your feet back into a plank position, perform a push-up, then jump your feet back towards your hands and explosively jump up into the air, reaching your arms overhead.
*Cool Down (1 minute):*
Finish your workout with some light stretching to help prevent muscle soreness and improve flexibility. Focus on stretching your legs, arms, shoulders, and back.
In addition to this exercise routine, focus on maintaining a calorie deficit through a balanced diet consisting of whole foods such as fruits, vegetables, lean proteins, and whole grains. Stay hydrated, get enough sleep, and manage stress levels to support your weight loss journey. Remember, consistency is key, so stick to your workout routine and healthy eating habits to achieve your goals safely and effectively.
#exercise #homefitnesschallenge #tiktokchallenge #exercises #abs #lowerabs
Негізгі бет Тәжірибелік нұсқаулар және стиль Best Weight Loss Exercise For Females | 10 min Full Body Workout Everyday to - 7kg in 21 day
Пікірлер: 38