This exercise only takes 10 minutes and uses a pair of dumbbells. The goal is to interweave strength training with walking periods to maintain your heart rate and burn fat in your body. Choose a moderate weight to challenge your figure without affecting your walking speed.
Strengthening movements such as leg strokes with single dumbbells and dumbbells activate major muscle groups, helping to boost metabolism and burn calories, even after the workout is over. This helps maintain muscle mass during weight loss, improves overall body composition, and reduces belly fat.
Walking spaces increase your heart rate and improve fat oxidation, especially when done at different intensities such as brisk walking and sprinting. This combination of strength and cardiovascular function also triggers post-exercise oxygen consumption (EPOC), meaning your body continues to burn calories after you finish exercising.
Complete all 3 sets of movements before moving on to the next move. Rest 30 seconds between movements. Keeping movements fast to maintain intensity and burn maximum calories. For best results, try to complete this habit 3 to 4 times a week.
Interspersed leg-shaped exercises with dumbbells
Stand up straight, holding a dumbbell in each hand, arms relaxed at both sides. Step your right foot forward, lowering yourself until your knees form a 90-degree angle.
Push your right heel back to the starting position. Repeat with your left leg. Continue to switch legs, each leg 10 times.
fast walking
Walk at a fast pace, swings to increase momentum. Maintaining your heart rate increases without affecting your posture. Walk for 30 seconds to 1 minute.
Push up the dumbbells
Stand with your feet shoulder-width apart, holding the dumbbells at shoulder-width. Gently bend your knees. Push the dumbbells up while passing them over your head. lock your arms tightly above, then lower the dumbbells to shoulder level. Repeat 8 to 10 times.
Sprint or walk uphill
If you are outdoors, choose a short distance and walk as fast as possible. If using a treadmill, increase the slope or speed to walk faster. Maintain a strong and controlling speed for 30 seconds to 1 minute.
