Gabriela Pugliesi’s mat workout to dry –

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To dry fat, the shot is the right bet. This type of training, divided into short running sprints, increases your resistance, loses weight and makes you improve your performance in the sport. The famous technique is so efficient that it has already conquered celebrities such as fitness blogger Gabriela Pugliesi, who recently shared on her Instagram the plan she follows when she wants to be more dry. Check out the workout that lasts 23 minutes:

Minute 1: walk 6km/h Minute 2: jog 9km/h Minute 3: run 10.5km/h Minute 4: shoot 14km/h Minute 5: walk 6km/h Minute 6: jog 9km/h Minute 7: run 10, 5 km/h Minute 8: shot 14km/h Minute 9: walk 6km/h Minute 10: jog 9 km/h Minute 11: run 10.5 km/h Minute 12: sprint 14 km/h Minute 13: walk 6 km/h Minute 14: trot 9 km/h Minute 15: run 10.5 km/h Minute 16: shooting 14 km/h Minute 17: walk 6 km/h Minute 18: trot 9 km/h Minute 19: run 10.5 km/h Minute 20: shot 14 km/h (this last shot lasts 2 minutes and ends at minute 22. Go back to walk at minute 23)

control your effort

To know if you are exercising at the proper intensity, the most practical way is to use a heart rate monitor, which automatically shows your heart rate.

Activity – Walk/jog/jog light intensity
Perception of Effort – Easy, you can talk comfortably
Maximum heart rate – 60% of FCM

Activity – Moderate intensity walking/jogging/running
Perceived Effort – From moderate to difficult, it is possible to carry on a conversation even if breathless
Maximum heart rate – from 61% to 75% of the FCM

Activity – Walking/jogging/running strong intensity
Perceived Effort – From difficult to very difficult, conversation becomes virtually impossible
Maximum heart rate – from 76% to 85% of the FCM