ខ្មែរ
English
Yes, you can lose up to 450 calories in a single 45minutes session by combining cardio with strength training. How it works is it pushes your endurance level by upping your metabolism and therefore maxing out the calories burnt. Now let’s get start.
What you’ll need
1. Mat
2. Medicine ball
3. Dumbbells
4. Resistance band
Move 1: Mountain climber
Start in a plank position, with hands wider than shoulder width apart, body straight out, core tight. While balancing on toes, bring your right knee toward your chest, then alternate legs as if you were running continuously.
• Calories burned for 3 sets: 30
• Do 40 reps
Move 2: Walking lunges
Start with your feet shoulder width apart, put your hand on your hips. Step forward several feet with your right foot, and bend down until your right leg for a 90-degree angle and you left knee almost touches the floor. Push off your left foot and bring your leg together. Repeat on the opposite side. For an extra strength boost, hold a dumbbell in each hand.
• Calories burned for 3 sets: 30
• Do 20 lunges
Move 3: Medicine-ball wood chops
Start with feet more than hip width apart, keeping your knees soft. Hold a medicine ball by your left hip with both hands. Turn your torso to the right and lift the ball above your head on the right. Move it from high to low across your body, ending on the left side, as if you were chopping wood. Do 15 on one side, then switch.
• Calories burned for 3 sets: 60
• Do 30 reps
Move 4: Burpees
Start in a squat position with your hands on the floor in front of you. Kick your feet back to a push up position and do one full pushup. Immediately bring feet back to the squat position. Jump up on toes with arms overheard. That’s one rep.
• Calories burned for 3 sets: 75
• Do 5 reps
Move 5: Superman
Lie facedown on a mat with your arms straight out above your head. Starting with the head and upper back, slowly lift your back, arms and legs off the mat. Slowly lower.
• Calories burned for 3 sets: 27
• Hold for a minute
Move 7: Front plank
Lie on your stomach with arms bent, palms and forearm on the ground, finger pointed forward, leg extended and toes tucked under. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms and toes on the ground.
• Calories burned for 3 sets: 30
• Hold for one minute
Move 8: Bicycle crunches
Lie on your back. Place your hands behind your head. Lift your leg off the ground. Extend the right leg while bringing your left knee toward your chest. Lift your head, neck and shoulders up reach with your right elbow across your body toward your left knee. Return to starting position. Repeat on the opposite side.
• Calories burned for 3 sets: 27
• Do continuously for one minute
Move 9: Resistance band high row
Secure a resistance band around a pole or a machine. Face the anchor point and sit on a bench or the floor with your feet hip width apart, arms straight out in front of you. Make sure the band is at chest height. Pull the straps back until your hands reach your chest, then release. Keep your back straight and shoulders down.
• Calories burned for 3 sets: 42
• Do 30 reps
Move 10: Squat Jump
Stand with your feet hip width apart, keeping your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. Make sure not to let your knees pass over your toes. From that lower position, push off your heels and jump into the air. Try to keep your feet parallel to the floor. Land with your knee bent, chest slightly forward, and neck aligned with the spine.
• Calories burned for 3sets
• Do 15 reps
