Get Flatter Abs In 2 Weeks With This Fat-Blasting Workout

According to the science, that shifting between periods of severe activity and active rest within the same workout encourages your fat burners as it increases your metabolism for up to 24 hours post-workout (known as the afterburn effect).

That is evident that most of the people don’t give themselves enough time to properly recover between works intervals because they are stacked at the proclamation – harder must be better, explains certified strength and conditioning specialist Robert Dos Remedios. It happens when you don’t rest long enough, and those spikes become more like soft waves, so, that reduces the effect of the workout.

Here we will present you a better, safer—more effective—HIIT-style plan, which is better than doing the greatest amount of work possible.

How to do:

–Start each session with a quick pre-activation warm-up
–Perform Strength Series or Metabolic Conditioning circuit (complete two Strength Series and one Metabolic Conditioning workout each week on nonconsecutive days)
–Don’t risk overtraining.
–The benefits of this three-days-a-week routine are seen in boosting mobility for everyday movement, blasting all your major muscle groups, and destroying fat in difficult spots, such as your abs.

I.The warm-up

Each workout should begin with this three simple exercises to wake the muscles you’ll be training

DYNAMIC SQUAT

Image result for DYNAMIC SQUAt gif

Instructions:
–Starting position – Standing with your feet shoulder-width apart, arms at your sides (a).Extending your arms in front of you and keeping your torso tall, bend your knees to lower your body as far as you can (b).Hold this position a while, then slowly push yourself back up to starting position, to complete one rep

Perform 20 reps.

STANDING BAND ROW

Image result for STANDING BAND ROW gif

Instructions:
Starting position – Standing with feet shoulder-width apart on top of a resistance band, hold each end of the band and bending your knees, hinge forward at your waist (a). Keeping a flat back, raise the band up toward your sides, while your elbows are close to your body. Lowering return to starting position to complete one rep;

Perform 20 reps.

ROPELESS JUMP ROPE

Image result for JUMP ROPE exercises

Instructions:
Skipping is a perfect substitute for running, and it will help you burn a ton of calories, and tone the arms and legs. Also, you can try doing a ‘phantom’ skip where you toss the rope to the side and pretend to jump rope by going through the motions.

Perform jumping for 45 seconds.

II.Strength series

These exercises set you up for long-term strength.
Plan: perform first two moves in four sets, resting for 45 seconds between the moves. Finish the final exercise for a four-minute.

GOBLET SQUAT

Image result for GOBLET SQUAT exercises gif

Instructions:
Stand with your feet approximately 24 to 36 inches apart. Keep your head up and your spine lengthened so there is no curve in your back. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.

Perform 10 to 12 reps (slow movements on the way down and up)

SINGLE-ARM DUMBBELL ROW

Image result for SINGLE-ARM DUMBBELL ROW exercises gif

Instructions:
Start with both feet shoulder-width apart. Bend the knees while hinging the upper body from the hips. The butt has to be way behind. Hands must be straight under shoulders. Bend the elbows back while lifting the dumbbell or kettlebell towards the sides of the chest. Slowly lower the weights back to starting position.

Perform eight to 10 reps on one side, then switch sides.

BICYCLE CRUNCH

Image result for BICYCLE CRUNCH exercises gif

Instructions:
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck

You should not lift your hands above the ground in any condition. continue to do this exercise for 2 minutes and repeat the set 3 times. But before doing this exercise, you should do a little bit of warm up exercises for some time.

Alternate as fast as you can for 20 seconds, rest for 10 seconds and continue for four minutes.

III.Metabolic conditioning

These exercises work your heart rate and major muscle groups to their max. They should be performed as quickly as possible, in given order.
After the circuit, rest for two minutes, then repeat it four more times. Aim for a similar finishing time each round.

DUMBBELL THRUSTER

Image result for DUMBBELL THRUSTER exercises gif

Instructions:
Standing with your legs shoulder width apart. Hold a pair of 8 to 10 pound dumbbells right at your shoulders. Face your toes slightly out. (A). Bend your legs and bring your hips down until your thighs are exactly parallel to the floor. (B). Hold your body in this position for 3 seconds. Push your weight into your heels and bring yourself up while push the dumbbells as far as they can go above you. (C). Lower the dumbbells back to your shoulders. That’s one rep. Complete the recommended number of reps for each set.

Perform 15 reps.

BOX STEP-UP

Image result for BOX STEP-UP exercises gif

Instructions:
Stand with dumbbells grasped two sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs
________________________________________

Perform 10 reps.

SPRAWL

Image result for SPRAWL exercises gif

Instructions:
Similar to up-downs with a jump added into the motion, this is a full body exercise that targets your central part and also increases your stamina. After the first couple of sets, you should be able to the increase the speed of your motions. For optimal results, try to do them as fast as you can

Perform 8 reps.

 

You may also like...