30-minute metabolic workout to lose weight and define –

Is your daily to-do list just growing? Is fitness getting to the bottom of your priorities? Get ready to reverse this situation. After all, you only need 30 minutes, three or four times a week, to get the results you’ve always dreamed of: losing weight, reducing measurements, burning fat and gain muscle. Miracles don’t exist, we know. But exercises Efficient, yes. “It’s a high-intensity training, with little volume, and done without intervals, which can burn 350 calories in half an hour”, explains personal trainer Cau Saad, from São Paulo.

It’s perfect for those who don’t have a lot of time and for those who want to get away from traditional bodybuilding”, he says. True anti-monotony training, it marries several activities and can be homemade (with only your own body weight) or at the gym (with equipment, such as a treadmill, and some accessories, such as bosu, ball, dumbbells and elastic). We asked the expert to put together two powerful classes, which you can see on the next pages. Come sweat!

do it at the gym

In this indoor workout – which personal Cau Saad adapted and dubbed “worCAUt” -, the idea is to give different stimuli to the body in order to boost the metabolism. Do three complete rounds of these sets.

1. Squat and lunge on the treadmill

The. Run at high speed for 1 minute.

B. Carefully step on the sides of the equipment and do 15 squats, as if you were sitting on a stool. Enjoy and slow down the speed on the panel ahead.

w. Return to the treadmill and do the lunge for 1 minute, taking large steps, bending your knees and lowering your body. You can increase the incline to supercharge the movement. Repeat everything until you complete 7 minutes.

2. Bubble Squats

The. Standing on two bubbles (or balance disks).

B. Crouch, projecting your butt backwards, as if you were going to sit on a stool. Use your hands to help with balance. Come back slowly and repeat. Do 20 times.

3. Triceps on equalizer (or bench)

The. Arms extended and slightly behind the shoulders, hands resting on the equalizer, feet parallel on the floor and knees slightly bent.

B. Bend your elbows (the more closed, the harder it will be) and go down the body, as if you were going to sit on a stool. Come back slowly and repeat. Do 20 repetitions.

4. Abs on the ball with movement

Face down, with forearms resting on the ball, legs extended, toes resting on the ground, abdomen well contracted. The body forms a diagonal line. Move the ball back and forth with your forearms. Do 20 times.

5. Pelvic lift with unstable base

The. Lying down, arms extended in front, knees bent, feet supported on two bubbles (or on a stool).

B. Elevate your hips, contracting your butt. Climb as high as you can. Come back without touching the ground and repeat. Do 25 times.

6. Dumbbell Press and Squat on Bosu

The. Standing on bosu, knees pointed forward and slightly bent, elbows at 90 degree angles at shoulder height and hands holding dumbbells.

B. Bend your knees, doing the squat, at the same time that your arms go up extended. Go back and repeat. Do 30 times.

7. Equalizer row (or smith bar)

The. Underneath the bar, body parallel to the floor, arms extended and slightly wider than shoulder width apart, hands holding the bar, knees bent, feet flat on the floor.

B. Bend your elbows and lift your body. Come back slowly and repeat. Complete 15 repetitions.

See too: The 5 best sit-ups to flatten your stomach

do it at home

Jumps, squats and displacements are the strong point of metabolic training for you to perform in any corner. The expert suggests doing two full rounds of these sets.

1. Jumping jack

Standing, feet parallel and together, arms at your sides. Jump, spreading your legs apart and raising your arms above your head at the same time. Land and repeat without stopping. Do 30 times.

2. Polyshoe

Jump, taking one leg forward and the other behind, also moving your arms alternately. Repeat endlessly. Do 30 times.

3. Jumping Knee Raise

Jump up, bringing one knee up, bringing it against the opposite elbow. Alternate arm and leg movements. Repeat endlessly. Do 30 times.

4. Plank

Elbows and toes flat on the floor, body in a single line. Contract your abs well and hold the position for 30 seconds.

5. Plank on three supports

In push-up position, elbows extended, shoulders in line with wrists and hips low. Lift one hand off the ground, extending your arm in front of you. Go back and repeat on the other side. Do 15 times with each arm.

6. Jump alternating feet

In push-up position, elbows extended, bend one knee and bring it towards your chest, quickly alternating legs. Do 30 times.

7. Leap of the frog

The. Crouch down, legs wide apart, knees forming a 90 degree angle, palms touching the ground in front of you.

B. Push off and jump straight up, bringing your arms up. Land and repeat without stopping. Do 30 times.

8. Lunge with kickback and squat

The. Standing, feet parallel and together, arms at your sides. Take a big step forward, bending your knees and lowering your body. Keep your spine straight. Then the same foot that went forward takes a step back, also lowering the body.

B. Finish with a step to the side, bending your knees and lowering your body. Do 15 times with each leg.

9. Biceps with elastic

Standing, feet parallel and together, stepping on the elastic and hands holding the ends. With your arms flexed at 90 degrees and the back of your hands facing the floor, pull the handles, extending the elastic to shoulder height. Come back slowly. Do 20 times.

10. Front raise with elastic band

With your arms extended at your sides and the back of your hands facing forward, pull the handles, extending the elastic to shoulder height. Come back slowly. Do 20 times.

11. Lateral raise with elastic band

With your arms at your sides and the back of your hands facing outward, pull the handles, extending the elastic to shoulder height. Come back slowly. Do 20 times.

Stay on top of everything that goes on in the fitness world with the newsletter