7 ways to exercise 15-30 minutes a day to help build muscle and reduce fat.
Many people often think that effective exercise takes a long time. But in fact, you, men, can exercise for only 15-30 minutes a day and get amazing results! Short, effective exercises can help build muscle, reduce fat, and make men’s bodies fit quickly. Just follow these 7 ways to exercise for 15-30 minutes a day.
7 ways to exercise 15-30 minutes a day
1. Tabata exercise
Tabata is a high-intensity workout where you do 20 seconds of intense work and 10 seconds of rest in a 4-minute period. The exercises can be anything from squats to push-ups to jumping rope. Tabata allows you to burn a lot of calories in a short period of time while also building strength and improving agility.
2. Bodyweight training
Exercises that use only your body, such as squats, push-ups, lunges, or balance exercises, stimulate all the muscles in your body and don’t require any equipment. They’re easy to do and don’t take much time, making them ideal for working out at home or when you’re short on time.
3. Continuous exercise
Continuous exercise, such as running, walking, or cycling at a constant speed, helps stimulate the fat burning system. This type of exercise can be done for 20-30 minutes, which helps reduce fat and increase the body’s endurance. If men do it regularly, it will help them get a firmer figure quickly.
4. Flexibility and Mobility Training
Stretching and increasing flexibility are just as important as muscle training. Training that focuses on stretching, such as yoga or pilates, helps increase muscle flexibility and reduce injuries from heavy training. Doing gentle stretching exercises for 15-20 minutes after exercise can also help the เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย body relax and reduce tension.
5. Walking briskly
Brisk walking is a gentle activity that can be done anywhere. Walking for 30 minutes can burn a lot of calories and increase blood flow to the body. Brisk walking can be done every day. It is an activity that promotes heart health and reduces stress in the day.
6. Superset training
Supersets are performed by performing two weight training exercises back-to-back without rest, such as squats followed by push-ups. This exercise increases the intensity of the workout and helps build muscle mass quickly without taking too much time. Supersets are ideal for those who want fast results and are short on time.
7. Core training
Core training is something that should not be overlooked because it helps to increase stability in the body, which is important for doing other activities such as lifting heavy objects or running. Practicing planks, sit-ups or bridges will help strengthen the core muscles and reduce back pain more.
Exercise doesn’t have to take a long time for men to achieve their body shape goals. Just 15-30 minutes a day and using the right method as we recommend. Just this much, you can be fit and strong every day. Even if you don’t have much time, you can still build a strong and firm body as you want!