Home » Life Advice » 12-minute workout focusing on the abs to define and burn calories –

12-minute workout focusing on the abs to define and burn calories –

Anyone who thinks that, to conquer a flat stomach, you have to end up doing endless sit-ups is wrong. In fact, the part about “running out” makes sense, after all, metabolism incinerates more calories in high-intensity training. But the good news is that with just 12 minutes a day you can guarantee the same goal in a very dynamic way (shoo, boredom!). “Do not think. Just put on the leggings and go! Next thing you know, the series is over!” advises top personal trainer Lana Pessoa, creator of the online program Missão Belly Chapada. Simpler than you thought, right?

And even those who have never fallen in love with the gym will love the vapt-vupt workout on the next pages, which boosts fat burning and can be done at any time of the day, including at home. Extra advantage: the session level adapts to each person’s breath, that is, everyone can do it! “If you promote physical stimuli to the body and follow a healthy diet, you will soon conquer the abs you want”, guarantees Lana, who developed the following sequence. Write it down on your calendar, because in 30 days your fitness goal will be met!

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The train

These exercises are intense and involve the whole body. “Do it at your speed. If you need to, slow down, but don’t stop”, recommends Lana. For those who already train regularly, the sequence works as a complement to the routine. Beginners can use it as the activity of the day.

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Do as many repetitions as possible in the suggested time. Repeat the circuit five times a week.


lunge with rotation

(Mariana Cagnin/)

Standing with your hands behind your head, place one foot forward. Lunge into a lunge and rotate your torso to the same side as your front leg. Return to the starting position and switch legs. Repeat for 1 minute.


Purpose: tone muscles and burn fat

Repeat each movement for 1 minute.

1. Plank with hip rotation

(Mariana Cagnin/)

The. In the starting plank position, extend your arms and contract your abs.
B. Rotate the hip to one side until the side of the shin touches the ground. Switch sides.

2. Oblique crunches with punches

(Mariana Cagnin/)

The. Lying down with your legs bent, keep your arms bent with your hands in front of your face.
B. Do the sit-up and punch diagonally, rotating your torso in the same direction. Return and repeat for the other side.

3. Abdominal screw

(Mariana Cagnin/)

The. Lying down, support your arms at your sides and lift your legs together towards the ceiling.
B. Raise your hips, twisting your hips and torso to one side. Return to the starting position in a controlled manner and repeat on the other side.

4. Crab

(Mariana Cagnin/)

The. On your back, legs bent and arms outstretched, lift your butt off the ground.
B. Raise one of your legs until you touch the foot with the opposite hand. Switch sides.

5. Inverted plank with feet raised

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(Mariana Cagnin/)

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The. Face up, support your hands on the ground with your fingers facing you and arms extended, forming a diagonal from the shoulders to the heels, which should also be on the ground.
B. Raise one of your legs until your foot reaches the height of your face. Alternate sides without moving your torso.

6. Complete abs

(Mariana Cagnin/)

The. Lying down, extend your legs and arms behind your head.
B. Elevate the torso by taking momentum with the arms; at the same time spread your legs apart. Touch the ground with your hands and return to the starting position.

7. Scissor candle

(Mariana Cagnin/)

The. Lying down, with your hands at your sides, raise your legs towards the ceiling, raising your hips. Then, she lowers her hips, keeping her legs elevated.
B. Next, lower your legs crossing one over the other, alternately, until you touch the ground.


Purpose: burn calories

Perform each exercise for 20 seconds, with a 10-second break

1. Side jump + half burpee

(Mariana Cagnin/)

The. Jump sideways, pushing off with your outside leg.
B. Support your hands on the ground, flexing your knees a little, and then get into a plank position with your arms extended. Return your feet to your hands, stand up straight and jump to the other side.

2. Jump Squats

(Mariana Cagnin/)

The. Place your legs shoulder-width apart and bend your knees until your hands touch the floor. Try not to lean your torso forward.
B. In a single motion, jump, extending your arms towards the ceiling. Return to a new squat.

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3. Sit-and-stand

(Mariana Cagnin/)

The. Kneel with your torso straight and butt away from your heels.
B. Step one foot forward and, without the help of your arms, push yourself up into a squat.
w. Stand up. Now, put the same leg back and do a lunge until you kneel. Repeat the sequence with the other side.

4. Plyometric Squats

(Mariana Cagnin/)

The. Place your legs shoulder-width apart and bend your arms in front of your body. Squat down to form 90°.
B. In a single jump, jump as high as you can, bending your knees in front of your chest, as if you were going to touch your elbows. Return to a new squat.

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