The correct approach and compliance with recommendations allows you to effectively activate fat burning even in a short period of time. Therefore, even if you have only 10 minutes for training, it is important to use them as efficiently as possible.

To speed up the process of losing weight, choose exercises combining intensity and effectiveness. What to choose to accelerate judgments in a short period of time, they told Eat this, not that.

Training number 1. Amrap (many repetitions) Start amrap and perform as many rounds as possible in 10 minutes. Pause if necessary, but hold a high pace to activate metabolism and burn more calories. This approach will help to get rid of fat on the stomach faster.

Raises. When performing a rise on the platform, adjust the height (30-50 cm), add pauses or weight to complicate. Stand in front of the box, put one leg on top and rise, straightening the body. Perform 5 repetitions for each leg.

Back of dumbbells. Become shoulder width apart and hold dumbbells at shoulder level. Tighten the body, slightly bend your knees, pushed your feet sharply and at the same time push the dumbbells above your head. Return to the starting position, holding the movement controlled. Perform 10 repetitions.

Climbers. Start with the bar, tighten the case and alternately pull your knees to the opposite elbows. Move quickly, holding the abdominal muscles in tension. Perform 10 repetitions on each side.

Training number 2. EMOM in crossfit EMOM training helps to quickly lose weight thanks to intensity and a clear rhythm. They accelerate metabolism, burn fat and use several muscle groups, which increases calorie consumption.

Stannaya traction with dumbbells. Keep dumbbells in front of your hips, and your back is even. Take the hips back and lower the dumbbells down. Returning to the standing position, push your feet, straining the buttocks and the back of the thigh. Perform 8 repetitions every minute.

Rows in inclination. Stand up with your shoulder width width apart, tilt the body at an angle of 45 ° and holding your back straight. Pull the dumbbell to the thigh without taking the elbow to the side, and then lower. Perform 8 repetitions in each direction.

Side bar with thighs. Start in the side bar, holding the elbow under the shoulder, and the feet are together. Lower the thigh down, and then lift, straining the abdominal muscles. Perform 8 repetitions for each side.

Training number 3. Circular intervals, this training combines two exercises that work for all muscle groups. They are executed for 10 minutes according to the scheme: 30 seconds of work and 30 seconds of rest for 5 rounds.

High traction with weights. Stand, spreading your legs to the width of the hips and take the weight between them. Straighten the hips and knees quickly, lifting the weight to the chest, and hold the elbows high. Turn the weight down controlled, maintaining the right technique.

Rowing row in the bar with an annex. . Complete push -ups, dropping to the level of dumbbells and returning to its original position.

Training No. 4. Tabat training tobate help to quickly burn fat thanks to intense intervals. You perform the exercise for 20 seconds, and then rest 10 seconds, repeating this eight times. After each exercise, relax for 2 minutes. This format supports a high pulse and accelerates the burning of calories.

Twins with gyrey with one hand. Stand straight, holding your shoulders in width, and a weight with two hands. Take your hips back, then straighten sharply using the body pulse to raise the weight to the chest level. Turn it between the legs and repeat it, changing your hands in every round.

Bowing the ball. Stand straight, raise the medicalball above your head, tighten the press and force it on the floor in front. Repeat the exercise the right number of times or for a given time.

Training number 5. The main scheme complete the training for burning fat on the stomach with an intense 10-minute session. Perform two exercises for 45 seconds with a 15-second vacation, repeating the cycle 5 times.

Glaces with lowering the hips.

Start in the bar on the forearms, holding the body even. Lower one thigh to the floor, and then return to the starting position and repeat on the other side. Perform movement without jerks, holding stability.

Horizontal chopping movements with dumbbell. Standing the feet of the shoulder width (one a little ahead) and holding a dumbbell near the thigh. Raise it diagonally to the opposite shoulder, turning the body and straining the press, and then smoothly lower it back.