Workout for weight loss
Your doc has said it all along: 30 minutes a day of moderate-intensity physical activity improves health and cardio fitness. But what if you barely have time to call your parents or squeeze in six hours of sleep? Here's what trainers — and sports-medicine experts — have realized: You don't have to do all 30 minutes in one stretch. In fact, you can do 20 or just 10 minutes a day to reap some of the benefits, from losing weight to toning to reducing stress and clearing your mind. The secret? In the case of weight loss, you've got to move fast and hard and circuit-train; in the case of building strength, you've got to do those moves slowly, precisely, and consistently every other day. Here, high-intensity 10-minute workouts that make the most of the time you've got. Do at least one each day, or if you've got time to spare, rotate up to four for maximum benefits.
1.Warm up
Begin with a two-minute brisk walk or slow jog to warm up your muscles.
2.Squat Jumps
How to: Start by standing straight up with your feet flat on the ground, hip-width apart. Keeping your arms straight out in front of you, drop into a squat position, keeping your back straight and your chest up.
Pressing through your heels and extending your arms down, explode off the ground, jumping as high as you can. Land as softly as you can with your knees bent. Reset your body as fast as possible and repeat.
3.V Pipe Exercise
You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises for abs in which you need to lie down on the floor facing downwards.
Place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the toes and hands.
You need to pull your legs close to your body, making an inverted V shape with it. Push the legs away from your hands now, by stretching them backward. Pull and push your legs in and out for about 30 seconds. This movement will work the arms, the core and the lower back.
4.Side Lunges
How to: Stand straight up with your feet hip-width apart, hands on your hips or at your sides.
With your abs tight, and hips pointing forward, take a big step to your right and bend your right knee 90 degrees. Driving through your right heel, return to the starting position. Next do the same with your left leg.
5.W Leg Lifts Exercise
This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy.
Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy. Again as you place them down, close them and pull them up.
Continue this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you proceed. This is undoubtedly the best exercise to lose fat from the lower part of the body.
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