Top 3 Exercises To Lose Weight Quickly

Want to lose weight? You want to get rid of that unattractive layer of fat and to burn calories? Well, cardio should not be missing from your daily routine. The best known cardio exercise is … running. If you do not like or can not do jogging, we offer you 3 alternatives. They help you burn at least as many calories as jogging and you can do them in the privacy of your home.

Jumping rope 
Yes, the classic childhood game can be your savior! Fun and highly effective: burn up to 13 calories a minute by jumping rope. In addition, if you choose to jump rope instead of running you work a lot more muscle groups.

Hoop pushups/ burpees
Is the most effective exercise for weight loss, for several reasons: you can do it anywhere, works the whole body, it develops stability, flexibility and endurance and burns many calories.
How to do? Descend slowly in a squat, jump down in pushup position placing your palms in front of your feet and quickly go back in squat position. Then jump up. Repeat this procedure for 8 times, with 30-40 seconds break between rounds.

Jumping squats
Much more effective than regular squats, they transform fat layer in muscle mass, outlining your body harmoniously. One round has 8-12 jump squats, then pause for 30 seconds and repeat not less than 4 to 5 times.

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30 Day Fitness Challenge - Transform Your Body in 30 Days

Take this 30 Day Fitness Challenge and watch your weight and body fat go down in 30 days. This challenge was created by our fitness expert to help you kickstart your fitness, improve your health and transform your body.

If you want to lose weight, crush fat, build lean muscle tone and boost your metabolism, challenge yourself to this workout challenge. 

This 30 day fitness challenge combines both strength and cardio, so you will improve both your aerobic fitness and strength and take advantage of the lean muscle mass you build while maximizing calorie burn. 

The cardio comes not only from exercises such as jump rope but also from moving from one exercise to another with minimal rest in between. 

There are 6 body weight exercises featured in this challenge and by combining multiple exercising, you will target almost every muscle in your body and tone up your full-body.

#1: T-Push ups

How to perform T-Pushups

A. Get into a plank position on the floor with your hands directly underneath your shoulders. Youd body should form a straight line from your head to ankles. 

B. Contract your abdomen by pulling in your belly button towards your spine, and flex your quads and glutes. Bend your elbows to lower your body down until your chest nearly touches the floor. 

C. Quickly straighten your arms to push yourself back up to the plank position, lift your left arm off the floor and straighten it as you rotate your torso to the left until you're balancing your body on your right hand and your left is pointing towards the ceiling. Pause and return to the plank position and do another pushup, rotating to your right side. Perform the prescribed number of repetitions per side. 

#2: Side Plank - Leg Lift

Side Plank Benefits 

If you want your side abs and flat belly, you have to perform exercises that strengthen your core. That's exactly what this move does.

Aside from your side stomach muscles called obliques, this plank exercise also targets your latissimus dorsi (the largest muscles in your back), allowing your body to strengthen your core and back.

By adding leg lift to this core stregnthening exericse, you are doubling the work on your core by adding the body extra loads. As a result, you not only tone your side abs, but also strengthen your mid section and back to improve your posture.

How to Do Side Plank With Leg Lift 

A. Lie down on your right side on a yoga mat with your legs straight.

B. Contract your abdomen by drawing your belly button in towards your spine, and prop upper body up on your right elbow and forearm.

C. Lift your hips off the floor until your body forms a straight line from your shoulders to ankles. Hold as directed, then switch sides and repeat on the other side. 

3. Skipping Rope
4. Lunges
5. Superman
6. Glute Bridge 

Though 30 day challenges should be challenging, they shouldn't be insanely out of your fitness level or increase your risk of injuries (like many popular 30 day workout challenges....).

This challenge was designed to challenge you but also build strength as you progress, so you will have enough strength to complete the challenge at the end.

By increasing the set counts rather than prescribing outrageous rep counts, you won't have to sacrifice your form and quality when performing each exercise.

If you are a beginner, by all means, take it slow and stop when you feel your limits. Fitness is not about perfection. It's about progress and persistence. 

Are you ready to begin the fitness challenge?

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3 Months Workout

If you're for a complete workout to get in shape, this one is perfect for you !

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6 Pack Exercises

Everyone of us dream to have a great flat tummy with awesome abs don't we? Well it's not really a dream if you can achieve that! All it takes is perseverance and good will. I got you today some abs exercises and routines for beginners and intermediates, it can be done at home, no gym needed! Isn't that great ;)

P.s: If you're a beginner I recomand 12 reps*3 sets.
P.s2: These routines are suitable for bot men and women.

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