4-MINUTE WORKOUT TO BURN 150 CALORIES A DAY


Exercise is an important aspect of our weight loss process, it helps us to keep our bodies toned up and boosts up our energy. However our everyday routine keeps us so busy that we are unable to find time to exercise. In order to lose weight, it is essential to get a calorie deficit and to create this deficit you need to exercise. You don’t need to hit a gym to exercise and you don’t need to spend hours in exercising at home, all you need to do is give yourself 4 minutes a day and you will be able to shed 150 calories.

Scroll over to find the exercises that help in you to get your body in shape without taking much of your time. Form a 20 minute circuit by taking a break of 1 minute after you complete one set of all exercises :



1. Jumping Jacks
Make the jumping jack: That's why Jumping Jacks shouldn't be ...
Here are the steps to perform Jumping Jacks:

1. Start by standing tall and uptight with your legs together and hands resting on thighs.
2. Now bend your knees slightly before you jump into the air
3. Move your arms come above the head and take your legs wider than shoulders and jump.
4. Return to your starting position by closing your arms and legs back to your sides.

2. Squats

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A.Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.

B.Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position.

Sets:2-3

Reps:15-20



3. Push-Ups

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Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

4. Lunges

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Step 1: Stand straight with your legs slightly apart and spine erect. Look straight ahead.

Step 2: Step forward with your right leg and bend both knees at a 90 degree angle. Make sure your left knee does not touch the ground. The toes of your left foot will be on the ground while the heel faces outwards. Your right leg should be in line with your right ankle and knee and not push too inwards or outwards keep it straight. Your body should still be erect without leaning ahead and core should be engaged.

Step 3: Wait in this position for 10 seconds and then go back to the starting point. Now, bring your left leg forward and repeat the process. Feel the stretch in your heels, quads and glutes. Try to keep the pressure on the knees to a minimum. If you feel the strain too much, take shorter lunge strides.

Once you learn the correct way to do a lunge, you can do different variations. For example, try doing a backward or side lunge instead of a forward one. Or, do walking lunges where you take steps ahead instead of standing stationary at one point. Another way to increase the intensity of this exercise is by adding weights. Do a bicep curl while doing lunges to work on your upper body as well.

Tip: It is better to do a lunge in front of a full-length mirror to see if your form is right. Once you learn the correct way of doing it, you can practically do it anywhere