Workout to burn fat (15 minutes) to do at home –

For some time now, fast and extremely intense sessions have gained traction in the fitness world. They need little equipment (sometimes a resistance band or one mat) or just your own body weight. The advantage? The methodology, also known as HIIT (high-intensity interval training), accelerates the metabolism for the rest of the day and can be considered an efficient workout to burn fat.

HIIT is so powerful that it has also won the favor of many physical educators, who have started to develop their own programs. It is the case of 48 hour burn, by Vinícius Possebon, from Caxias do Sul (RS). “With my training, people continue to burn fat for up to two days after exertion, on average. Those who are sedentary can exterminate fat for up to 72 hours after performing the exercises, ”he says.

Vinicius then prepared a workout to burn fat of just 15 minutes, which can be done by anyone who is cleared by the doctor to practice physical exercises. “If you are a beginner, do it up to three times a week. If you’ve been working out for some time, do it four to five times a week”, he says..

Prepared? Push the living room furniture, go to the park or the beach and let’s train!

15 minute fat burning workout

How to make: do all the exercises below uninterruptedly, then rest for 40 seconds and repeat one more time. Do this sequence 3 times.

1 – Squat

– (Extracted from the book “The Secret of the 48 Hour Burn”/Disclosure)

Standing, with legs slightly wider than hip-width apart and knees semi-bent, place arms extended in front of the body or behind the head (or still at the waist). Then project your hips back a little and squat as low as you can without lifting your heels off the floor. Repeat for 30 seconds.

2 – Plank with arms outstretched

– (Extracted from the book “The Secret of the 48 Hour Burn”/Disclosure)

In a plank position, raise your right arm to shoulder height first, then your left. Don’t forget to contract your abdomen. Inhale through your nose and extend your arm, exhaling as you lower the other. Repeat for 25 seconds.

3 – Arm flexion

– (Extracted from the book “The Secret of the 48 Hour Burn”)

Keep your abdomen contracted, arms slightly beyond shoulder line and lower your body by flexing your arms to 90º. If you prefer, support your knees on a mat. Repeat for 30 seconds.

4 – Plank with arms outstretched

Repeat the same exercise that appeared above, remembering to inhale through the nose when extending the right arm, and exhale through the mouth when lowering the arm. Repeat for 15 seconds.

5 – Hip lift

– (Extracted from the book “The Secret of the 48 Hour Burn”)

Lie down on your stomach, feet on the floor and knees bent. Raise your hips, exhaling as you go up. It leaves the abdomen very active, as well as the posterior and glutes. This exercise is great because it works different muscle groups. Repeat for 30 seconds.

6 – Plank with arms outstretched

The same exercise that appeared earlier. Repeat for 15 seconds.

7 – Abs

– (Extracted from the book “The Secret of the 48 Hour Burn”/Disclosure)

Lie down, with your feet on the floor and your stomach up. Leave your legs always aligned with your shoulders, so as not to force your spine and provide more stability. Don’t let your chin touch your chest, so as not to force your neck. Inhale through your nose and exhale through your mouth as you go up. Repeat for 30 seconds.

8 – Plank with arms outstretched

Repeat for 15 seconds.

9 – Stretching

– (Extracted from the book “The Secret of the 48 Hour Burn”/Disclosure)

It serves as a pause before the next sequence. Pull your right quadriceps back first, open your arm to help maintain balance, and hold the position for 10 seconds. Then switch legs. In the next movement, let the arms meet first the right foot, then the left. Hold for 15 seconds on each side.