This daily exercise routine helps you lose weight and perform better as an athlete.
1. JUMPING JACK
To start any exercise you need to warm up first, jumping jack is the best exercise for warming up, since it increases heart rate, increases blood flow to muscles throughout the body and decreases the risk of muscle tear or body spasm. Jumping jack targets different muscles of the body like Gluteus muscles, calf muscles ,Achilles tendon. By doing jumping jack you can burn 300 calories in 20 minutes only.
This is an advanced aerobic exercise that’s used to strengthen muscles, or to help as a fat burner exercise. This exercise is mostly used by athletes. And there is a wide number of muscles used in burpees. The major chest muscles for example, triceps muscles, abdominal muscles ,gluteus muscles, quadriceps or hamstring muscles .It also increases blood pressure or heart rate, you can burn up to 500 calories in only 10 minutes.
3. JACKKNIFE CRUNCHES
This exercise targets abdominal muscles in particular. Jackknife crunches is the best or most advanced way for this exercise. It helps you flatten your stomach and build abs .Jackknife crunches mainly targets the rectus abdominal muscles which are found in the middle of your stomach. Those muscles are also known as abs muscles and they are responsible for making six-packs abs. So you can burn 200 calories in 20 minute only by performing Jackknife crunches.
Only one hours of this exercise routine can burn 1000 calories in each exercise session. So do it on a daily basis and you can lose up to 5 kg in 20 days.