3 Days Challenge To Lose Your Extra Fat Super Fast

Slim down your body, speed up your fat loss and cut your workout time with a pair of circuits you can do anywhere. As little as 15-20 minutes of intensive resistance exercise can help to flatten your belly in 45 days, say researchers from Southern Illinois University. “The first set of an exercise switches on the hormones that control your metabolism, and doing any more than three sets won’t help,” says study author, Erik Kirk.

We got John Beall, a former US Marine and personal trainer, to devise a fat loss workout that has you training for 20 minutes a day, five days a week. “The workouts are made up of bodyweight exercises done circuit-style [without rest between moves] to raise your heart rate,” says Beall. Do Giant Set 1 and Giant Set 2 on alternate days.

GIANT SET 1:

Warm-up with 2-3mins running. Do each exercise for 45 secs, rest 15 secs, then move to the next exercise. Rest 1 min after you’ve done them all once, then repeat the circuit twice more.

Squats

1. Stand with your feet shoulder-width apart.

 

2. Bend your hips and knees. You can stop when your thighs are parallel to the floor. The deeper you go, the more muscles you’ll activate, helping to burn more calories. Rise to the start position.3 Days Challenge To Lose Your Extra Fat Super FastLunges

1. Stand with your feet roughly hip-width apart.

2. Take a big step forward with your right foot and bend your right knee until your thigh is parallel to the floor and your knee is at 90 degrees.

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