It is a challenge to get out of the warm bed in the morning in the wet and cold weather. Occasionally, after get off work, I am not very interested in exercising, and I want to go home and hide under the covers. Fortunately, there are now many fitness YouTubers who have designed a high-efficiency fat-burning exercise menu of aerobic exercise + anaerobic training for those who want to exercise at home. In cold weather, you can enjoy sweaty exercise at home without fighting against willpower. fun of.
The editor of VidaOrange has selected the five-day-a-week training menu of Australian fitness YouTuber Chloe Ting for you. Compared with the Pamela Reif and Coffee Lin Qianyu exercise menus introduced before, Chloe Ting's exercise is less difficult and more suitable for beginners. You can easily sculpt your curves and have a firmer figure in just 20 minutes a day.
Day 1: 10 minutes of aerobic fat burning exercise
On the first day of exercising, start with the simplest 10-minute aerobic exercise! This group of training first uses the simplest and least knee-injuring high leg raises as a warm-up, with split squat, scissor feet, burpees combined with boxing, etc., and finally ends with a squat pause, each group of movements maintains about About 30 seconds, it will not be too tired and has the feeling of training, which is very suitable as the beginning of a week of exercise. However, because this group of sports has a lot of jumping, running and other movements, it is recommended to wear comfortable sports shoes and socks before training to avoid excessive exercise and damage to the knees and ankles.
Day 2: 10-minute abs workout
Sitting and working for a whole day will not only affect the blood circulation of the lower body, but also the abdominal fat will accumulate silently. After get off work, 10 minutes of piecemeal training for abdominal muscles will not only make the abdominal lines firmer, but also exercise the core at the same time. Muscle groups to improve the balance of the body. This group of training starts with a simple aerial bicycle and reverse abdominal crunches, gradually adjusts the difficulty to the relatively high spider-man pose, sloping plank knee-touching, and finally ends with mountaineer pose, exercising the entire abdominal muscle group. Exercises that can be easily done in the afternoon.
Day 3: 15-minute high-efficiency fat-burning HIIT exercise
On the third day of exercising, prepare to increase the difficulty of exercise! This 15-minute HIIT high-intensity interval workout combines aerobic exercise with anaerobic exercise, whether it's jumping and split squatting for hips and legs, back kicking and trotting, or jumping and skating split squatting for training all body muscles. , or a variation of plank support and sloping plank that builds a strong core, can make the body warm up in a short time and accelerate the effect of burning fat. In addition, Chloe Ting also thoughtfully designed several groups of alternative movements without jumping, which is very suitable for people who do not want to affect their neighbors by exercising at night.
Day 4: 10 minutes core + upper body exercise
This 10-minute upper body + core muscle group exercise has a total of 17 sets of movements. Each set of movements is held for about 30 seconds, with a rest of 5 to 10 seconds in between. Just the right exercise intensity makes it easier to stick to it. Chloe Ting takes everyone to perform self-weight training with their own weight, such as side plank, kneeling, standing up, stick-style left and right foot points, etc., all of which can exercise arms, shoulders, chest muscles and core without equipment Muscle group training movements, so that people who are inconvenient to go to the gym for heavy training can also get the same exercise effect.
Day 5: 20 minutes of extreme fat burning HIIT training
Coming to the last day of home workouts, wrap up a hard-working week with a challenging 20-minute fat-burning HIIT workout! This group of exercises is slightly more difficult than the training on the third day, from the side split squat and burpee jump with a large jump, to the twisting scissor feet, reverse plank and opening and closing for exercising the side abdominal muscles Jumping can exercise the muscles of the whole body and create tighter lines. The editor himself also likes to challenge this group of sports very much
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