21-Day Morning Challenge That Can Help You Reduce Fat

| November 3, 2022 | Bodybuilding and Fitness Nutrition | No Comments

The best time to exercise is in the morning. It will wake you up and you will feel fresh during the whole day. In today’s article, we present to you a morning routine that will help you burn calories quicker throughout the whole day.

THE 21-DAY WEIGHT LOSS CHALLENGE

In only 3 weeks’ time, the results will be vivid, the only thing you need to do is stick to the routine and make sure you’re not keeping days. The best thing about it is that you don’t have to go to the gym to do these exercises, you can do them simply in the comfort of your home.

THE EXERCISES

In the first week time, the exercise should last for half a minute, and take a 15-second break between every exercise. In the first week, you should make two repetitions.

In the second week, the exercise time needs to be increased to 55 seconds and make 15 seconds break for each exercise. Same as the first week, make two repetitions.

In the last week, the exercise should lasted for 80 seconds and the break time decreases to 10 seconds. In the last week do 3 repetitions.

Burpees

  • Do this exercise regularly, thus transforming your body and improving your physical health.
  • At first, this exercise will tire you, but you will quickly get the necessary fitness condition.
  • Follow the instructions in the picture and perform correctly to achieve effective end results.

Inchworms

  • First, you need to stand straight on an exercise mat with your feet together, and then you need to bend your hips and bring your palms onto the floor to form a push-up position.
  • Next, you need to maintain the push–up position and keep your hands under your shoulders and try to walk your feet up close to your hands then you need to make sure your hands and feet are straight while you engage your abs to walk your feet up.
  • Follow 30 reps.

Mountain climbers

  • For this exercise, you have to get into a high plank position.
  • Continue to bring your left knee to your chest, then bring it back to the starting position and then do the same thing but with your right knee to your chest, replicating the look of a climbing motion.
  • Count up to 30 movements between the two legs.

Squats

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair.
  • Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground.
  • Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Planks

  • Planks are the best exercise for the abdominal area. It is very easy and simple.
  • You just need to position yourself in a push-up position with your elbows (at a 90% angle).
  • Make sure your body is in a straight line from toe to head.