5-minute functional workout to lose 5kg –

The rule of less is more also applies in the fitness world. “A few decades ago, we had the view that to lose weight you had to do aerobics for a long period. Today, we know that quick vigorous exercises can be more efficient”, says Jomar Souza, director of the Brazilian Society of Exercise and Sports Medicine (SBMEE). Do not believe? The Japanese researcher Izumi Tabata proved, at the end of the 1990s, that the fat burning enzymes are activated after four minutes of gymnastics.

If you go to your maximum intensity, the metabolism will continue to accelerate throughout the day, even at rest. “For that, the pace must be very strong. You have to be so breathless to the point of not being able to say a single word”, says physical educator Vinícius Possebon, from Caxias do Sul (RS), creator of the 48-hour Burn program.

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And, the more muscle groups that are recruited, the longer the body will work to replace the expense. “After HIIT, metabolism optimizes the use of fat as an energy source. It’s an intelligent way to preserve muscle protein and stored carbohydrates”, says Souza. That is, the secret is not in the calories expended during physical activity, but in the fuel used in everyday life.

Each week, move to the next circuit, which should be done five times a week (beginners only do it three times). To optimize the results and only if you are physically prepared for it, repeat the sequence three times a day. Each circuit has two or three high-intensity exercises and an active rest (AR) movement – it’s to take it easy on that last one. Perform the sequence five times to complete five minutes.

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1st WEEK

1. Shoulder Touch Plank

– (Du Borsatto/)

Get into a push-up position with your arms extended and shoulder-width apart

(The). Touch left shoulder with right hand without moving hips

(B). Return to the starting position and do the same with the other side.

Repeat for 25 seconds.

2. Jump with bending knees

– (Du Borsatto/)

(The). Stand up straight and place your legs shoulder-width apart

(B). Jump up and bring your knees up towards your chest, touching them with your hands.

Repeat for 25 seconds.

3. (RA) Race on the spot

– (Du Borsatto/)

Jog in place for 10 seconds without lifting your knees too high.

2nd WEEK

1. burpee

– (Du Borsatto/)

Get into the push-up starting position, with your arms at your sides and your chest flat on the floor.

(The). At once, bring your feet close to your hands.

(B). Climb up and then jump

(w). Return to starting position.

Repeat for 20 seconds.

2. Plank with hip displacement

– (Du Borsatto/)

Get into a push-up position with arms extended and feet close together.

(The). With a jump, move your feet to the right side, until you cross the line of the body

(B). At once, do the same movement to the left.

Repeat for 20 seconds.

3. (RA) Running in place with knee lifts

– (Du Borsatto/)

Run in place for 20 seconds, lifting your knee to 90 degrees.

3rd WEEK

1. Jump Squat

– (Du Borsatto/)

Place your legs shoulder-width apart and place your hands on the back of your head. Squat down as much as you can, putting your hips back. Don’t let your knees go forward.

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(The). Jump at once

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(B). Repeat for 15 seconds without stopping the movement.

2. Half burpee

– (Du Borsatto/)

Get into a push-up position with your arms extended.

(The). Bring your feet close to your hands, placing your legs slightly wider than shoulder width apart.

(B). Touch the right foot with the right hand and do the same for the other side (c). Jump and return to the starting position. Repeat for 15 seconds.

3. Plyometric lunge

– (Du Borsatto/)

Without moving from the spot, do a lunge with your right leg forward. Knees should form 90° angles.

(The). Jump and switch legs in the air

(b), descending again into a lunge.

Repeat for 15 seconds.

4. (RA) Abdominal canoe

– (Du Borsatto/)

Lie on your stomach, raise your arms behind your head and elevate your legs to 45° (a). Raise your torso, as if you were going to touch your feet with your hands (b). Try not to move your legs. Repeat for 15 seconds.