Course exercises to quickly come in shape and lose weight

A sedentary lifestyle has become one of the main enemies of our health, and, unfortunately, it is basically prevent us to come in shape and lose weight.

The work, a lot of household chores or study led many to believe that it is impossible to maintain an active and healthy lifestyle.

The problem is that, gradually, in such a developing lifestyle disorders that our metabolism slows down and this, in turn, creates a number of difficulties that reduce the quality of life. For example, it is very difficult to lose weight.

Nevertheless, it is proved that in order to be in good shape, it is not necessary to go to the gym or fitness center, so there are many opportunities to play sports without leaving home.

Dedicating this only a few minutes a day, you can spend a full training session aimed at strengthening the muscles and the fight against excess weight.

Most importantly, consistently engage in every day, put aside excuses such as lack of time, and focused thought on your goal - to quickly come in shape and lose weight.

training program, we offer you here is based on the implementation of short-time exercise with maximum intensity.

Although some have questioned the results of the system in its favor say thousands of people who have achieved remarkable results after started to practice this method every day.

Its essence is to replace an hour of moderate activity at the gym just 10 or 15 minutes of high intensity exercise.

The best thing about it is that it eliminates all kinds of possible excuses, because besides the fact that it takes very little time to perform these exercises at home is convenient.

Classic jumping

Stand up straight, make jumps, splay and legs while closing his hands over his head with the same rate.

Keep your back flat.

Repeat the exercise at maximum speed for 30 seconds.


Stand with your feet shoulder width apart, knees slightly bent.

Lower the buttocks as if you want to sit down and go up slowly.


Lie on your back on a yoga mat, place your hands on the neck and lift up his legs, bent at an angle of 45 degrees.

Then, try to touch the left elbow right knee, and then vice versa.

Perform as many reps as you can in 30 seconds.


Lie on your back, place your hands at your sides, bend your knees and lift your pelvis toward the ceiling.

Hold this position for 20 seconds, then relax and repeat 3 more times.

Lifting legs

Lean hands on the wall or the back of a chair and lift one leg back.

Perform each exercise slowly for 10 reps on each leg.

Exercise triceps

Lean on a chair, placing the forearm as close as possible to each other.

Slowly lower hips, and then lift up with strength.

Perform 3 sets of 15 repetitions.


Lie on your stomach, lean on forearms and toes, lift the body, tighten your abdominal muscles and keep your back straight.

Keep this position for 30 seconds, holding the buttocks and abdominal muscles tense.


Make a lunge and jump, alternately changing legs.
Repeat for 20 - 30 seconds.

Exercise obliques

Lie sideways on the mat, resting on the forearm and the side of the leg.

Lift the torso as high as possible and slowly lower.

Other recommendations to always be in good shape

Everyone knows that exercise need to be in good shape, but it should be understood that their effect is largely independent of other factors and your life.

It is important to keep track of what you eat, to maintain a balanced diet, control the amount of calories and eating foods rich in essential nutrients.

If your goal is to lose weight, it is necessary to reduce the proportion of saturated fats, simple carbohydrates and refined sugars in your diet.

Furthermore, it is advisable to limit the consumption of alcoholic beverages, as they are a significant source of calories and toxins.

Avoid stress, practice relaxation techniques, and get enough sleep - these healthy habits needed to maintain good physical and mental health.