Intense fat burning routine: 9 basic exercises to transform the body


If you are one of those who continue to take refuge in the lack of time to start exercising, here’s a reason why not put it off anymore: it can save your life. As well as. And it has nothing to do with the famous “overpromise”, a concept widely used in marketing and advertising which means we are promised more than we get. In this case, the physical and mental health benefits are indisputable.

Beyond the countless benefits that physical activity brings, we share a very good example of how important it is to abandon a sedentary lifestyle. Recent research, published in Mayo Clinic Proceedings, concludes that maximum exercise capacity determined by a stress test prior to SARS-CoV-2 infection is independently and inversely associated with the likelihood of hospitalization for COVID-19.

That means, those with medium or high physical capacity, with good results in lung capacity, resistance to fatigue or in the values ​​of an electrocardiogram, have a lower risk of COVID-19 hospitalization. And this research is just one example of what exercise can do for you.

That’s why it’s time to ditch a sedentary lifestyle and that’s why we share an intense cardio routine courtesy of Ruben Garcia, fitness expert and personal trainer. It is a series of complete exercises aimed at burning fat to maintain a healthy weight, even if along the way the different muscles are also activated, favoring their development.

Intense cardio routine

  • Knees to elbow + Jumping Jack
  • Cross climbers
  • Box Jump + Burpee
  • Tap Toe Plank
  • Tuck Push Up
  • Stride + Box Jump + Squat
  • Knee Tap + Tuck
  • Inclined climbers
  • Passage box

How to perform the routine

  • Warm up before starting your workout
  • 30 seconds of work x exercise
  • 15 seconds of rest between exercises
  • x4 rounds
  • 1 minute rest between laps

And if you wonder what the recommended exercise volume is from major health care institutions and guides, the ideal is to do at least 150 minutes of moderate intensity physical activity (brisk walking or dancing, for example) or 75 minutes of vigorous activity (running or other sports) per week, i.e. 30 minutes a day and not only.

By simply listening to this premise, it is possible to reduce the risk of mortality by 16%. At the same time, the risk of cardiovascular mortality and cardiovascular accidents is also reduced by 27% and 12%. These are the results of another research published in the Revista Española de Cardiología and which are in line with what we shared at the beginning: Exercise can save your life.

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