Sick of running for 30-40 minutes a day? Well with this short but effective routine, you will burn fat in a flash
You need:. .
A healthy, clean diet
It is important to understand that the following routine is not for the faint hearted. Inmates have used this in jail to get in shape fast, so it will be pretty brutal if you are severely overweight. Instead I recommend this only for those who have to lose those last 15 to 30 pounds. But if you want to give it a shot, go for it (although I recommend talking to your doctor first, because of the high intense nature of it!).
The exercise is called a burpee, but this is not like something you did in gym class! We will turn this simple exercise in High Intensity Interval Training.
First to start, jump down into a squat position. Thence extending legs back and go right into pushup position. Now, make a normal pushup (if you are able), and return your feet back to the original squat position and jump up as high as you can in the air. It is a repeat! Sounds simple so far, right?
Beginners will start with doing 30 seconds of burpees as fast as they can without sleep whatsoever. These 30 seconds will be followed by another 30 seconds of what is called “shadow boxing” where you literally throwing hard punches in the air as hard as you can. You repeat this all again to complete a full set. Your body will fatigue and aching after the first set alone but it will train you hard.
Then 30 seconds of nonstop burpees, 30 seconds of shadow boxing, 30 seconds of burpees, 30 seconds of boxing = 1 set. There are two minutes. Repeat this sequence another 3 times and you’re done! You can take a 30 second rest period after the second set, but that’s it! This sounds easy to do, but it works your body unlike anything you’ve done before. And fat will literally melt off!
As you stick with this routine, making it more and more, you body will adapt. At this point, you can increase your set, or reduce idle time. Keep challenging yourself!
Tips and Warnings
this on a flat comfortable surface, or the hands are hurt.
Wear comfortable sneakers.
Keep a bottle of water handy for that 30 second pause period.
Do not do this more than 5 times a week.
Make sure you talk with your doctor before trying this routine ;. especially if you are seriously overweight