Want to exercise, but no friend who can be invited to train with? Relax, you can anyway, exercise alone at home. As long as there is little space, simple tools such as dumbbell, and the maximum time 45 minutes, you can already start doing various movements burning fat and calories.
To move, Scott Keppel, president, CEO, and fitness instructor from Scott’s Training Systems in Arizona, suggesting a total body workout to burn fat in a matter of minutes. As a warm-up, you can perform some type of cardio exercises like running, walking, or jumping rope. Quite 10 minutes, after that begin the following exercise.
Bulgarian Squats
Stand with feet shoulder width apart, then stick out your left leg backward. Place the tip of your toes on a chair, then bend your right leg slightly. Slowly lower your left leg to form lunge movement. Keep your right knee still in position, only the left knee is lowered to almost touch the floor. Do it in 15-20 times reps. Repeat with right leg on a chair.
Shoulder Press Squats
Stand with feet hip-width apart, holding a dumbbell two each weighing approximately 2.5 kg. Raise both hands toward the shoulder, then slowly bend your knees form a squat movement. Make sure your feet flat on the floor. We’ll straighten the knee back into an upright position, lift both hands still holding the dumbbell in the air, past the head. Keep your back straight. Do it in 15-20 times reps.
One-arm rows
Adjust your body to form a push-up position, with his left hand rested on the floor, and his right hand holding a dumbbell weighing approximately 2.5 kg. Slowly lift the dumbbell toward the waist, then lower back down slowly. Do it in 15-20 times reps, then repeat with your left hand holding the dumbbell.
Pop-ups abs
Lying on the floor with both hands extended over your head. Be sure to lock the abdomen (stomach deflates). Slowly, pull the body and legs so that a sitting position, but not until the foot planted on the floor. Pull both knees with his hands. Then, lying back of the body. Repeat in 15-20 times reps.
For starters, Scott suggested to perform 15-20 reps of each exercise time burning fat and calories, so as not to create joint tendons and connective tissue pain. If you are in the intermediate level, and want to build more muscle, do 8-12 reps for each exercise. Each type of exercise is repeated as many as two or three sets.