Do this workout for 15 days and watch your body change –

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In order not to take up too much of her schedule, personal trainer Caroll Martins prepared a 20-minute HIIT series (high-intensity interval training) with functional exercises. “The idea is to work the musculature with a high heart rate”, says Caroll.

The strategy causes you to continue burning calories even after training and optimize weight loss. The muscle gain is subtle, but enough to make the body more defined. It’s only 15 days, but on Saturday and Sunday, give your muscles a chance to recover: just do light activities.

– (GOOD SHAPE/GOOD SHAPE)

Intensity

Beginners and Intermediates: 20 seconds of exercise and 10 of rest.
Advanced: 50 seconds of exercise and 10 of rest.

Training A

You’ll burn calories all day. Intense work on the thighs and buttocks to tone the body.

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1. stationary running
two. Squat
3. Climbing race (on plank)
4. Board
5. Lunge with the right leg
6. Lunge with the left leg
7. Jumping lunge (alternating legs)
8. jumping jacks
9. jump squat
10. high knee running

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Training B

Do your best and burn a lot of fat. Intense aerobic work and lots of abs.

1. Polyshoe (arms in front)
two. imaginary rope
3. Knife Abdominals (extended legs)
4. Jumping to and fro
5. stationary running
6. Abdominal knife (hug the legs)
7. Push ups
8. kick ahead
9. Board
10. burpee