Fitness: Some Exercises to Have a Steel Body

It’s never too late to start an exercise routine that changes your body, especially if summer is approaching. If you’re one of those who make a thousand excuses not to get moving, you’ll have to think of a better strategy. Exercises that combine strength and cardiovascular work do not require a lot of time or special tools, they also help you burn calories and combat sagging. These are the most powerful:

1. Squads

Among its many benefits, in addition to toning, is to align your spine, invigorate the nervous system, improve the digestive process and reduce stress. The muscles that covered (thighs and glutes mainly) are very large and working them involves burning a good amount of calories. For beginners, it is recommended to perform four sets of 10 to 12 repetitions. Rest a minute and a half in each one.

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2. Jump the Rope

Ideal to melt the fat without having to go to a gym or resort to a routine of complicated movements that you will end up leaving. Jumping rope is better than running because it involves the whole body. Do three sets of 50 to 100 jumps and change the movement of the feet: raise the knees, give lateral jumps, jumping jacks or others.

3. Planches

Without a doubt, it is one of the complete movements that will help strengthen the abdomen, back, arms and even the legs. To make matters worse, it is ideal for increasing your strength, alignment, and stability. What you probably do not know about this position is that while you maintain it, the physical effort your body performs is such that it forces the heart to work harder because your muscles will need more oxygen.

4. Bicycle

We’re not saying that you go up to one, although it is not a bad idea, to enhance the effect of the classic sit-ups simulating the movement you perform during this activity. According to a study carried out by the American Council on Exercise, the bicycle is the exercise that concentrates more on the abs rectos and in the obliques.


The high-intensity interval training, HIIT, is based on training consisting of short-and intense-periods of activity. The key is to alternate high-intensity movements with long periods of rest. To give you an idea, it’s like running as fast as you can for 30 seconds and then walking at a normal pace for a minute. Then you can repeat the intervals of three to 10 times, depending on your physical condition.

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