Routine for the brave: 7 complex exercises to burn fat and strengthen muscles


If you want to get the most out of your training routine it is important to be as practical as possible. The dizzying pace of life, full of personal and professional duties, sometimes makes it difficult to find time for a little exercise, but efficiency can be combined with haste.

In this sense, the first of the pillars to achieve this maximizing training time, please include in our complex exercise proceduresi.e. those that contain several movements and activate different muscle groups at the same time, which undoubtedly allows you to squeeze out the session.

this the second factor it is essential to make the training as complete as possible introduce both strength and cardio exerciseswhich is also the most effective combination in terms of performance and health according to various recent scientific studies.

Strength training and cardio

For this reason, we share, courtesy of Ruben Garcia, fitness expert and personal trainer, a comprehensive and demanding training program, thanks to which we can develop muscle groups in the upper body, torso and lower body without neglecting cardiovascular and respiratory fitness. training session designed to burn a large amount of calories and effectively build muscle mass.

7 complex exercises to transform your body

  • Triceps dips + inverted board arms
  • Knee jumping + tucking burpees
  • Side board with shrink
  • Jumping kick + knee kick + glute kick
  • Flexion Spiderman on the level
  • Burpee + sprint and side jump
  • Shoulder press + quadriceps extension

Routine dynamics:

  • Warming up before training
  • Work X exercise: 45 seconds
  • Rest between exercises: 30 seconds
  • Number of rounds: 4
  • Rest between rounds: 90 seconds
  • Total training time: 30 minutes.

And in case you are wondering how long is the recommended minimum time, a few days ago, the World Health Organization updated its guidelines to encourage at least 150 to 300 minutes a week of moderate to vigorous intensity aerobic physical activity, including strength exercise at least two days a week. Some tips for investing 30 to 60 minutes a day.

Indeed, WHO does not limit its recommendations to exercise and considers any type of activity that involves the movement of the body produced by the skeletal muscles to be right, with the resulting energy consumption. In other words, it covers everything from work or housework to other recreational activities or the way we move.