Helga’s workout for home . by Augarten Hotel Neustift

3 best fat burning exercises:

Effective fat burning workout for winter …

Today our Helga from Berg.Genuss Hotel Neustift introduces you to 3 effective exercises, also known as calorie killer moves (These are especially great for the time after Christmas). So you can start the spring fit with a successful endurance training.

All 3 exercises activate a large number of different muscle groups in the body and your cardiovascular system gets going. In choosing these full-body exercises, Helga felt it was important that you could do them in the comfort of your own home, so you’d have a sporty alternative when the weather was bad.
In addition, the training is a great preparation for your summer vacation with us at Berg Genuss Hotel Neustift. As many of you know, you can join Helga for the morning run 1x per week. So: have fun with Helga’s Fatburning Workout!

What you need: a yoga mat, some space in your living room and … the right song!

 

Motivating songs for your workout:

To strengthen your motivation, we recommend a dynamic musical background. In other words, use your favorite rockin’ music to boost your workout motivation. Anyone who has tried it knows why!

Here are 20 classics that act like a real motivational boost:

• Eye of the tiger (Survivor)
• We will rock you (Queen)
• I will survive (Glorian Gaynor)
• The final countdown (Europe)
• Footloose (Kenny Loggins)
• Hot Stuff (Donna Summer)
• I’m so excited (The Pointer Sisters)
• Rock n’Roll is King (Electric Light Orchestra)
• It’s rainng men (The Weather Girls)
• Last of the American Girls ((Green Day)
• What a feeling (Flashdance by Irene Cara)
• Best of You (Foo Fighters)
• Do it again (Paul Hardcastle)
• Freeway of love (Aretha Franklin)
• We no speak Americano (Yolanda Be Cool & DCUP)
• Pretty Fly for a White Guy (The Offspring)
• That’s not my name (The Ting Tings)
• Jump (Van Halen)
• Blur (Song 2)
• Tubthumping (Chumbawumba)

Try it out: The songs will sweep you along and make your workout easier! You will feel the effect!

 

Short warm-up training:

Now that you’ve prepared everything for your calorie-killing workout, you’re ready to go!
Helga’s recommendation: start your fat burning program with light warm-up exercises:

• Loose jogging while standing,
• Circle arms backward,
• Circle arms forward &
• Lunge back & forward (first for 60 seconds with right leg, then left).

Helga’s morning run also starts this way during your vacation at Berg Genuss Hotel Neustift.
Each exercise should be performed for about 60 seconds. This way your circulation is already a bit in swing. So once your muscles are warmed up a bit, we can start the fat burning workout.

 

The 3 most effective fat burning exercises:

1. jumping jack or jumping

The old familiar jumping jack will really make you sweat. For this reason, it’s great for both a good warm-up and as part of your fat burning workout.
The Jumping Jack is a full-body exercise that will allow you to trim your workout to burn calories. This will both train your endurance and warm up your joints and vision in the hip and shoulder joints.

• Here are 2 tips on how to do it:
  Train the jumping jack in intervals. Performs the exercise for 60 seconds and then rests for one minute. By alternating periods of exertion and recovery, you can take advantage of the afterburn effect, as your heart rate remains elevated during the rest.
  Repeat this interval 3 to 5 times.
  Also, be careful not to perform this exercise in a jerky manner to prevent possible injury.
• The advantage of this exercise:
  Jumping Jacks are true calorie killers:
  This sport exercise from childhood days burns calories very effectively and improves your endurance if you do it regularly. The jumping motion activates your leg muscles and strengthens your shoulders and arm muscles.
• Exercise that is easy on the joints:
  Your joints will not be overly stressed in the process.

 

2. knee lever run in place

The knee lift is also an endurance exercise. It is very good for warm-up and weight loss alike. For all avid joggers, it has the advantage of increasing running speed due to its high intensity.
This exercise effectively trains the calf muscles, gluteal muscles and quadriceps, as well as the hip muscles.

You are supposed to jump from one leg to the other while doing the Knee Lever Up. The thighs must be pulled up until they are horizontal. Your foot comes up toe first before rolling off the whole foot. Make sure your posture is upright and slightly tilted forward. The arms swing sideways.
The faster you do the exercise, the higher the training effect.

 

3. burpees – push-up with high jump

Burpees are probably one of the most strenuous exercises. In doing so, you train your whole body and you boost fat burning very, very effectively.

Burpees are therefore an absolute all-rounder:

1. This exercise improves your physical fitness and stamina:
   With regular training, you can notice a strong performance progress after a few weeks.
   Hardly any other exercise trains your strength and endurance at the same time as effectively as burpees. This is caused by the complex sequence of movements and the intensive use of your muscles. Your lung function and cardiovascular system will also benefit from this exercise.
2. Burpees work effectively in losing weight:
   They are a real miracle weapon against body fat, because the body burns a lot of energy or calories during the exercise. If you train this exercise intensively and allow yourself recovery phases in between, you can also use the afterburn effect with this exercise. The calorie burn is still increased after the workout and fat loss can be supported sustainably.
3. They especially build your chest and upper body muscles. The trunk, back, shoulder and arm muscles are also trained. With regular training you will enjoy an athletic appearance.

 

“I wish you a lot of fun with your workout and send you the warmest greetings from Neustift in the Stubaital!
Your Helga from the mountain pleasure Hotel Neustift”.

 

Sources:
https://www.womenshealth.de/fitness/workouts/effektives-bauchmuskeltraining-fuer-frauen/
https://www.uebungen.ws/crunches/
https://gesund.co.at/workout-zuhause-fitnesstipps-ohne-teure-geraete-33790/