Can you get a good workout in the time it takes to gulp your salad bowl?  Well the answer is very much in positive.

In this men turned machines world we hardly have time to do anything except work, eat and sleep and we tend to ignore a lot of things but obviously we cannot afford to overlook fitness. So, if you are trapped in 9 to 8 work schedule and at the same time fancy to fit in your size 10 dress, here is a gift for you, three combinations of exercises for quick calories crush.

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1. Medicine Ball Combo

– Jump Squat

– Medicine Ball Bounces

– Burpee Variation with Toe Taps

– time : 9min(3min each)

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Method:

Clean workout surface, music 150> beats/minute, comfortable sports clothing , proper sports footwear , wrist watch with timer & stop watch.

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Set time in exact time interval with alarm. Before starting total body dynamic stretch (calf, hamstring, quadriceps, gluts, shoulders , upper & lower back , arms, neck and other parts of body )

Time-saving 3 in 1 exercises for a massive fat attack

– Knee to Elbow Plank Variation
– Push-Up
– Mountain Climbers

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time : 6min (2min each)

Method :

Clean workout surface, music 180> beats/minute, comfortable sports clothing , proper sports footwear , wrist watch with timer & stop watch. Set time in exact time interval with alarm. Before starting total body dynamic stretch (calf,hamstring, quadriceps, gluts, shoulders , upper & lower back , arms, neck and other parts of body )

* do push up in sets each set contains 10 reps

Time-saving 3 in 1 exercises for a massive fat attack

3. Plank Combo

– Skaters
– Plie Squat
– Side Plank Sequence

time : 12min(4min each)

Method :

Clean workout surface, music 120> beats/minute, comfortable sports clothing , proper sports footwear , wrist watch with timer & stop watch. Set time in exact time interval with alarm. Before starting total body dynamic stretch (calf,hamstring,quadriceps, gluts, shoulders, upper & lower back, arms, neck and other parts of body)

*do plank hold for 30sec each side with abdominal tuck

Time-saving 3 in 1 exercises for a massive fat attack

Start with slow pace in the first minute then slowly increase the speed and try to track the music beat with every movement. It will be easier to workout following music beats.

During drill, try not to use mouth for breathing rather use nose. Each workout session must be followed by 30-60 seconds rest break. Be over with Cool down mat exercise and relax your body. So now never complain that you don’t have time to work out.

Stay fit!

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And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

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Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans