you’ll see improvements in your waistline size and overall body composition in but a month, And while you won’t get the body of your dreams in such a brief period, we guarantee you that you’ll desire you’re one huge step closer thereto goal.

 

 

1. Plank

fastest way to lose wieght

Planks engage every major core muscle group, including the transverse abdominus, the rectus abdominus, the external oblique muscle, and therefore the glutes.

 

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Plank

It’s essentially a one-move static exercise which will assist you build a core of steel, ripped abs and powerful shoulders. Just get into push-up position on the ground , bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a line from head to feet, then hold it for as long as you’ll without moving your waist or butt.

2. Push-ups

fastest way to lose wieght

 

The push-up is that the ultimate bodyweight exercise that utilizes literally every major muscle in your body. It develops strength and endurance, builds upper body muscle, strengthens the joints and even helps coordinate work between the muscles of the mid-section and therefore the lower body muscles.

 

Aliens Tips Blog Push-ups

Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a line with the legs, back and butt. Lower your body down on an equivalent way and repeat. Whether you’re beginner or a professional , check our 10 level push-up guide for the simplest push-up based exercises.

3. Squats

fastest way to lose wieght

 

They’re sometimes mentioned because the queen of all exercises, and with good reason. Squats are a full-body fitness staple that employment the hips, glutes, quads, and hamstrings, and cunningly strengthens the core. It works 75% of your muscles during a single movement and it should be one among the mainstays in any leg workout.

 

Squats Aliens Tips Blog

For the quality squat, your feet should be shoulder-width apart or slightly wider. Extend your hands call at front of you and sit back and down, keeping your head facing forward. confirm that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the ground (if possible). Press copy through your heels.

4. Bird-dog

fastest way to lose wieght

support yourself on your knees and hands and simultaneously stretch one leg and therefore the opposite arm, maintaining both perfectly straight.

 

Bird-dog Aliens Tips Blog

Hold for a flash, then lower them down and repeat with the opposite leg and arm. This workout increases core strength in both abs and lower back.

5. Lying hip raises

fastest way to lose wieght & wieght loss programs

The perfect bodyweight exercise for building powerful glutes and hamstrings while also strengthening your abs, back, and thighs. it’ll make your hips shapely and reaching for the sky!

Lying hip raises Aliens Tips Blog

Lie on your back with bent knees and flat feet, extending your arms bent your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, ensuring to tilt your pelvis. Lift as high as possible, Slowly lower yourself down and repeat.

This wieght loss programs consists of two separate basic workouts:

1 minute Plank;

1-minute Push-ups;

2 minutes Squats;

1-minute Bird-dog;

1-minute Lying hip raises;

1 minute Plank;

1-minute Push-ups;

2 minutes Squats;

Rest for 10 seconds between exercises.

3 minutes Plank;

3 minutes Bird-dog;

3 minutes Lying hip raises;

1 minute Push-ups;

Rest for 15 seconds between exercises.

The workouts are 6 days per week, one rest day:

Day 1 – Workout #1

Day 2 – Workout #2

Day 3 – Workout #1

Day 4 – Workout #2

Day 5 – Workout #1

Day 6 – Workout #2

Day 7 – rest

Day 1 – Workout #2

Day 2 – Workout #1

Day 3 – Workout #2

Day 4 – Workout #1

Day 5 – Workout #2

Day 6 – Workout #1

Day 7 – rest

After you complete week 2 switch back to week 1 after you complete week 2.
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