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5 compound exercises to burn fat, strengthen muscles and change your body


We start the new year with confidence loaded challenges and goals of change. And, most likely, among the problems that need to be solved is the need: exercise to lose weight or improve your overall health. Although, as always, the lack of time and motivation are presented as the main obstacles that we must overcome.

Let’s go through the parts. If the problem is lack of time, you have to remember that there are countless routines that can be performed without investing hours of training. In that sense compound exerciseswhich involve several movements and activate different muscle groups at the same time, helping to put pressure on every minute.

What’s more, by doing 30-60 minutes of physical activity a day, we will already comply with the guidelines of the World Health Organizationin which other activities involving energy consumption and that are performed while working, playing, traveling, as part of domestic or recreational tasks are also considered to be as important as exercise.

If the excuse used is a lack of motivation, exercise offers a number of inalienable benefits. No wonder it allows you to reduce the risk of developing various diseases or strengthen your mental health, not forgetting that it can be a differentiating factor in our daily lives and helps maintain a healthy weight. This is to say Taking care of our health should already be a sufficient motivation to give up a sedentary lifestyle.

Strength training and cardio

For this reason, we share, courtesy of Ruben Garcia, fitness expert and personal trainer, a complete training program, thanks to which we can develop muscle groups in the upper body, torso and lower body without neglecting cardiovascular and respiratory fitness. In addition, we will be able to burn a large amount of calories and move closer to losing weight or maintaining healthy parameters.

5 complex exercises to improve your condition

  • Jack plank remix
  • Crab Walk + Tuck Burpee
  • Spring press
  • Competitive Push-Off Blast Off
  • Czara Knees March

the dynamics of the routine

  • Warming up before training
  • Work per exercise: 30-45 seconds
  • Rest between exercises: 15 seconds
  • 3-4 rounds
  • Rest between rounds: 1-2 minutes

Finally, the ideal is that exercise should become the norm rather than the exception. This is why, adherence and persistence are essential if we are to achieve results. It is important that we choose the activities that are most satisfying to us so that they become an indispensable part of our lifestyle. And remember, a little exercise every day is a lot.

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