Best Korean Exercise to Lose Fat, Full Body Weight Loss, Get Back Shape, Fastest Weight Loss At Home
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- Опубликовано: 6 июн 2024
- Achieving full-body weight loss and getting back in shape requires a combination of cardio, strength training, and a healthy diet. Here's a Korean-inspired exercise routine that focuses on fat loss and overall body toning, which you can do at home:
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Warm-Up (5 minutes)
1. *Jumping Jacks*
- Perform for 1 minute to get your heart rate up.
2. *Arm Circles*
- 30 seconds forward, 30 seconds backward to loosen up your shoulders.
3. *Leg Swings*
- 30 seconds each leg, front to back, and side to side.
4. *High Knees*
- Perform for 1 minute to activate your leg muscles.
Full-Body Workout Routine (20-25 minutes)
#### 1. *Burpees (3 minutes)*
- Works: Full body, especially legs, arms, and core
- How: Stand with feet shoulder-width apart, drop into a squat position with your hands on the ground, kick your feet back into a plank position, do a push-up, return feet to the squat position, and jump up with hands overhead.
- Reps: 3 sets of 10-15 reps
#### 2. *Squat to Press (3 minutes)*
- Works: Legs, glutes, shoulders
- How: Hold dumbbells at shoulder height, squat down, and as you stand up, press the dumbbells overhead.
- Reps: 3 sets of 15 reps
#### 3. *Mountain Climbers (3 minutes)*
- Works: Core, legs, cardio
- How: Start in a plank position, drive your knees alternately towards your chest as fast as possible.
- Reps: 3 sets of 1-minute intervals
#### 4. *Push-Ups (3 minutes)*
- Works: Chest, shoulders, triceps, core
- How: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.
- Reps: 3 sets of 10-15 reps (modify to knees if needed)
#### 5. *Lunges (3 minutes)*
- Works: Thighs, glutes, hamstrings
- How: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle, then push back to standing.
- Reps: 3 sets of 15 reps per leg
#### 6. *Russian Twists (3 minutes)*
- Works: Obliques, core
- How: Sit on the floor with knees bent, lean back slightly, lift your feet, and twist your torso side to side.
- Reps: 3 sets of 20 reps (10 each side)
#### 7. *Plank (3 minutes)*
- Works: Core, shoulders, back
- How: Hold a plank position with your body in a straight line from head to heels.
- Time: 3 sets of 1-minute holds
#### 8. *Glute Bridges (3 minutes)*
- Works: Glutes, hamstrings, core
- How: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.
- Reps: 3 sets of 15 reps
Cool Down (5 minutes)
1. *Standing Forward Bend*
- Hold for 1 minute to stretch your hamstrings and lower back.
2. *Cat-Cow Stretch*
- Perform for 1 minute to stretch your back and neck.
3. *Seated Hamstring Stretch*
- Hold each leg for 30 seconds.
4. *Child’s Pose*
- Hold for 1 minute to relax your entire body.
5. *Quad Stretch*
- Hold each leg for 30 seconds to stretch your quadriceps.
Additional Tips for Fastest Weight Loss:
1. *Healthy Diet*
- Maintain a balanced diet with plenty of vegetables, lean proteins, and whole grains.
- Avoid sugary drinks and snacks, and limit high-calorie foods.
2. *Hydration*
- Drink plenty of water throughout the day to stay hydrated and support metabolism.
3. *Consistency*
- Perform this workout routine 4-6 times a week for optimal results.
4. *Sleep*
- Ensure you get 7-8 hours of quality sleep per night to support muscle recovery and overall health.
5. *Stress Management*
- Practice relaxation techniques such as yoga, meditation, or deep breathing to reduce stress, which can affect weight loss.
By following this full-body workout routine and maintaining a healthy lifestyle, you can effectively lose fat, tone your body, and achieve your weight loss goals at home.
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Хобби
Y’all remind me if I miss a day starting Sunday ok 👍
Day 1: I did workout kind of tired
Don't forget! Any updates for this workout?
I'm doing this on summer break for 14 days and see id it works.
I hope it does😅
Pls remind me
Start: 52.2kg Goal: 45.5kg
Day 1:✅ it's a little difficult but doesn't hurt too much, maybe the exercises for the waist hurt a little bit more than others after the workout.
Day 2: ✅Done it very early this morning, It was a bit easier than yesterday and, ofc no results for now.
Usually I do another workout paired with this one but today I'm not feeling like it.😅
Day 3:❎ I didn't do any exercise today, I was too tired, last night i was at a party.
Day 4:✅ It's getting easier to do all the exercises, but I think a healthier alimentation is still required to see better results.
Even so, I started losing weight and my belly and thighs look a little bit slimmer.
Day 5:✅ Done, I still haven't lost much weight, but that takes time, it's getting easier and easier and I'm starting to see a tiny thigh gap🎉
Don't forget!! Any updates for your workout?
@@pudodot about to update, thanks for the reminder😊
Don't forget!!
You are saying that I have been doing this for 5 days, after writing your comment it is only 4 days, so it means that you are clearly lying!😭🤦♀️👽😑
@@lifelygirl.Well to me It says that the comment Is 5 days old and the video Is six so...
Maybe you Just saw wrong😊
I love your workouts❤
Day 1: Done
It really works and also after doing the exercises you can go and make your self salt water flush
Pls do exercise for neck hump
Any Stray Kids stay💓💓💓💗💗💗
Yo soy stay
Great❤
Heyy❤
Heyyyieee❤❤
I am sure that it will work because which exercises you are doing I am also doing this and with the help of your exercises I have loose my weight
Do you know how many days will it take to loose weight that you could see he difference with this exercises?
@@Purplelover_monster this will take maybe 2-3 weeks to see physical difference but if you do this exercise along with other exercises you'll get results faster
@@iHugYuna ok I will try!
Who else is scrolling through the comments to see if it works 😂
Me
Can we get result by doing these exercises without dieting also
No
هل تمارين جيد 😢
Yeah there great I've changed loads over the past few weeks so you should do it go ahead
Hello your name💜💜
مين جيه من التيك توك
Can you get results by doing these exercises without dieting also ?
No, You must do a diet
What I should eat
رجعوني يوم الوقفه اقولكو النتيجه
شنو النتيجه
In how much days?
1-2 week
@@biser1nka Thank you so much!
If you focus in the starting of this video you will see that it's clearly written 7days!
@@DipaliPatil-mt4gj but it showed that only on the arms so I wasn’t sure if it’s for the other places as well
@@Purplelover_monster ohh
Any BTS Army 💜?
Yep 😂
I love you ♡bts♡
Kinnar apna figure dikha rahi hai dekho 00 size ki haddi Ko dekho 🍎🍎