Drive the ‘chubby’ blues away with Kristian Ebenezer’s fat burn programme

The monsoon is in full force putting a break on your outdoor workout routine. But there’s no reason for your workout to run into a complete halt. Exercising indoors can be equally effective and fun. So, stop using rain as an excuse and focus on burning that excess body fat. Check out Kristian Ebenezer’s fat burn programme which will whip you into shape in no time. 

1. Get started with a warm up

A warm-up is a mix of several light exercises for you to break into a slight sweat. It prepares your body for an intense workout and protects you against injuries. Begin your warm-up with on-the-spot jumps followed by a downward dog march, inchworms, thoracic rotations and finally scapula retractions. Do these exercise for 30 seconds each.

After the warm-up, head into slightly more intense exercises such as glute bridges followed by single leg bridges. Glute bridges help strengthen hamstrings, lower back and abs. Conclude the warm-up with 15 seconds each of shoulder and neck rotations (clockwise and anti-clockwise).

Glute Bridge Exercise
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YouTube
2. Unleash the beast with the workout

The best part of this work out is that its intensity increases gradually making you sweat more. Start your workout with spot jogging for 60 seconds followed with a set of squats. Squats help build your leg muscles, quadriceps and hamstrings. Next, get that heart rate going up with jumping jacks and split jumps. Move on to shoulder jacks where you open your chest and put your hands out wide in repeated movements. Repeat the entire routine to increase the intensity of the work out and pump up your heart rate. 

Jog on the Spot
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MensOK
3. The cool down is equally important

For the cool down, stretch your muscles to prevent them from knotting up later. Start with the downward dog position and hold the position for 30 seconds. Follow this by sitting on your haunches and stretching backwards as much as you can. In the next stretch, tuck one leg in and stretch out the other one. And bend to touch the toes of the stretched leg. Hold the position for 30 seconds and repeat the process for the other leg. For the last leg of the cool down, lie down on your stomach. With the help of your hands, lift up your torso to get into a cobra pose. Hold the position for 30 seconds. Lastly, just sit with your legs folded, put your palms on your knees and let your mind and body relax. 

The best part of this entire routine is that you can do it anywhere, anytime. All you need are some comfortable workout clothes and a pair of workout shoes. What are your favourite fat-burning exercises? Let us know in the comments below.

Downward Facing Dog Pose
Image Courtesy:
Yoga International