15-MINUTE EXERCISE SET THAT CAN HELP REDUCE FAT


Do you know how dangerous obesity can be? It is not just about your physical appearance; it is also about your health. Obesity is one of the main causes of heart disease, hypertension, diabetes, kidney diseases and osteoarthritis. It affects our vital organs and causes serious damages which can lead to fatal results.






Nowadays millions of people die from heart attack and stroke.  If you want to protect yourself and prevent many diseases, first you should do I to lose your extra weight. I know that it is not so easy, but only with regular exercises and proper diet, you can fight the obesity.

Here you can find the best exercises which can help you reduce the fat.

1. BURPEES

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Start with a standing position. Your feet should be shoulder-width apart. Then lower your body into a squatting position, placing your hands on the floor in front of you. Get your feet back and lower your chest to do a push-up. Bring your chest back up. With feet in the starting position, stand up and then jump into the air while clapping your arms overhead.

2. CRUNCHES

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You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it ten times.

3. SQUATS

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Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times.






4. LUNGES

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with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times.

5. IN AND OUT SQUATS

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Start this exercise standing with your feet together and hands by your sides. Then you should jump up and spread your feet, bend your knees and open your arms. Jump back up and bring your hands above your head. Repeat it 20 times.

6. JUMPING JACK

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Your starting position is standing with feet together and hands by your sides. Then simultaneously raise your hands up above your head, while jumping up, so you spread your feet above twice shoulder-width apart. Bring your body back to the starting position. Do it several times.

7. PLANK

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Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.

Follow these exercises regularly, and you will lose your extra weight faster than you can imagine. In this way, you will improve your look and at the same time protect your health. Don’t think twice start immediately.



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