Fitness Plan Day #191: Perform burpees and jumping jacks to lose weight fast

Do you spend hours running on the treadmill or using the machines at the gym? Most workout sessions last longer than they should and also do not show great results. You can build a high-intensity workout of not more than 20 minutes and reap all the benefits you would get from an hour-long workout. This fitness plan will guide you do that.

Early morning
Choose a clean and green place and go for a walk early morning. Go from slow to brisk and then back to a slow pace. From calming you down, to increasing your blood circulation going for a walk early in the morning can have many benefits.

Healthy recipes

Breakfast: For breakfast, you can eat methi paratha with a glass of skimmed milk. Rich in fibre, methi paratha can keep you full and prevent hunger pangs. Just remember not leave parathas standing too long or they will be stiff and difficult to chew.

Lunch: Include a bowl of salad, one small bowl of brown rice, one small bowl of dal or any lentil along with sabzi, and one piece of steamed fish  for a wholesome lunch. Try preparing this yummy and oil-free royal Darbari dal.

Evening snack: Have one orange or a small bowl of grapes or strawberries. Rich in antioxidants strawberries will help improve your immunity.

Dinner:  For dinner, grilled vegetables can be a good idea because they give you a feeling of fullness so you don’t overeat. Combine it with a bowl of soup for a satisfying meal. Try preparing this chicken soup.

Exercise
At home: You will need to add more exercises to your routine to train one muscle group at a time. Instead, try full body exercise that could be more challenging than squats and push-ups but they can be worth performing. Include jumping jacks, burpees and mountain climbers to your workout routine. Just these three exercises will help tone your entire body.

At the gym: When you are at the gym, try circuit training which combines aerobics and strength training. 10-minute high-intensity circuit training can give you the benefits of a 30-minute regular workout.

Yoga: So when you are planning to break free of the boredom and try something new out, you can practice power yoga. Power yoga is a more dynamic version of traditional yoga and involves fast-paced and intense movements that will help you slim down quickly.

Sleep well tip
Do your last workout at least 3-4 hours before bedtime. Yes, physical activity can help promote deeper sleep but working out right before bedtime can stimulate the body and make falling asleep more difficult.

Previous Plan Day 190

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Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition — hypertension, hypotension, diabetes, etc. or are pregnant.

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