Little time or little desire to train but at the same time want to lose weight? Here is a little help to burn 200 calories from the comfort of your home and in just three minutes of training. The only thing required is to make the most of these 3 minutes.

Based on the results of a study of 5 sedentary and overweight participants, this very short workout allows you to burn 200 extra calories per day. It is enough to simply choose one exercise only of the 4 recommended and do it in a precise way that I will explain in this article.

HOW TO BURN 200 CALORIES IN 3 MINUTES AT HOME

We must first choose the exercise to do for our training.
Training can only be done once a day, no more.

Those who are on a diet and want to have faster results can therefore use this very short workout even at home. This way you will lose an extra pound per month compared to the results without training.

The rule is that only one exercise is chosen for each 3-minute workout .
We can then change exercise the next day, it doesn’t have to be the same for all workouts. This is why I give you 4 to choose from, alternating them.

THE 4 EXERCISES TO CHOOSE FROM

Mountain climbers.

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It is an exercise that is done by simulating a climb with the legs on the mat, while resting on the ground with the arms straight. For those who want to make it more difficult, you can lean on the ground with your forearms. Watch this video to understand the execution.

Jumping jacks.

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This exercise involves jumping from a standing position to one with legs apart and then returning to the starting point, with the arms up the body following the movement as if creating an x. The easiest if you are a beginner.
In this video you can see the correct execution.

Knee-high ride in place.

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This exercise is a type of running in place that is done with the knees as high as possible, which must be above the waist. In this video you can see how to do it.

Burpees.

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Among these is the most difficult exercise to perform, because it trains the whole body and is actually based on three different movements: pushups, short squats and high jump. Click on this video to watch the execution.

Before exercise and immediately after the study he recommends about ten minutes of stretching.

HOW TO PERFORM THE 3 MINUTE WORKOUT TO BURN 200 CALORIES

There are two ways, the first is the most effective but is more suitable for trained subjects. The second for those starting now.

1. By setting a three-minute timer, it is necessary to perform the chosen exercise continuously and at speed for the first two minutes, take a 30-second break, repeat it for the final 30 seconds and move on to stretching.
2. The second way is to set 1 minute of exercise with the timer, which must be done at the maximum allowed speed. Pause for 15 seconds. Repeat the exercise for another minute at the maximum speed allowed. New 15 second pause. Perform the exercise the third time for only 30 seconds. Stretching immediately after.
   If, on the other hand, you are a sedentary person, you can do a low-impact physical activity instead. See for example the walking home diet. Or free videos to lose weight while dancing.