Top Aerobic Workouts to Lose 4 KG in 7 Days

Aerobic Workouts To Lose 4 Kg In 1 Week

However, going to the gym regularly and tackling this task is sometimes challenging. Although, since we are talking about a commitment to hitting the gym, there is an agenda – losing weight, becoming more active, or pumping muscles up, with the improvement of health being the common denominator.

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Yet, the time lost while traveling, the unfamiliarity of the environment, and the need to revisit a place that many of us find intimidating, are the challenges we face, hopefully, on a few occasions.

Yet with perseverance, you can manage exercising right at home with aerobic exercises!  

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Why Aerobic Exercises?

They’re inclusive, for all fitness levels and ages. You have to challenge yourself with them, no matter if you’re an athlete, a novice, a young person, or someone old. 

Along with these advantages, you will burn a higher amount of calories and your cardiovascular health will also benefit, along with your stamina, shaping your body, strength, and mood. 

And the effects are visible in about a month if combined and appropriately done with an adequate diet!

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Top Aerobic Workouts to Lose 4 KG in 7 Days

  1. JUMPING JACKS

Benefits: Jacks or Jumping jacks Major muscle groups are engaged, and mobility, coordination, and hip strength are enhanced. Warm-up before aerobic exercises

Calorie Burn: The rate of calories burnt may be approximately 10/m, and the expenditure may be increased with the use of some wearable weights.

Equipment (optional): Weighted vest, ankle weights, wrist weights

Instructions: Stand straight and keep your feet together and hands down by your sides. To begin, simply jump and extend your arms and legs out to your sides. Then, land softly on the balls of your feet with your legs shoulder-width apart. Return to the starting position and repeat.

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  1. JUMP SQUATS

Benefits: Beneficial for the lower body, core, stability, and posture. Effective for burning lower body fat.

Calorie Burn: About 10-14 calories per minute. The use of kettlebells and workout gloves may help to burn more calories.

Equipment (optional): Kettlebell, workout gloves

Instructions: Start with feet together, and perform a basic squat with or without kettlebell holding. Jump up, spreading legs outward, and instantaneously lowering into squat form. 

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  1. JUMP ROPE

Benefits: Jump rope Engages the full body, strengthens the lower body, and upper body, and enhances agility, coordination, and balance. Efficient calorie burn.

Calorie Burn: Approximately, between 10-25 calories per minute. Weighted jump ropes provide increased resistance and muscle engagement.

Equipment: Light jump rope or weighted jump rope

Instructions: At the next jump bring the leg back together either by jumping or switching one at a time. Jump as fast as possible, it is also called a sumo squat jump.

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  1. HIGH KNEES

Benefits: Engages core, and lower body, boosts agility, coordination, and cardio.

Calorie Burn: About 3.5-7 calories per minute. Wearable weights can enhance calorie burn.

Equipment (optional): Weighted vest, ankle weights, wrist weights

Instructions: Stand straight, knees slightly apart. Lift your knees as high as you can while propelling the opposite arm back and forward. Do it very quickly, already anticipating your running pace.

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  1. BUTT KICKS

Benefits: Strengthening hamstrings, glutes, and forefoot muscles. Target’s people’s stamina; is superior to their cardio and running speed and efficiency.

Calorie Burn: About 3.5-7 calories per minute. Use wearable weights for an advanced workout.

Equipment (optional): Weighted vest, ankle weights, wrist weights

Instructions: Bend a little forward, feet slightly apart. Kick your heels towards the buttocks, alternating legs from high to medium speed, and swing your arms back and forth quickly.

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  1. SKATERS

Benefits: Whole-body workout provides strength for the arms, chest, back, and core.

Calorie Burn: Approximately 10 calories per minute. Wearable weights intensify muscle engagement.

Equipment (optional): Weighted vest, ankle weights, wrist weights

Instructions: Start in a plank pose and then bend one knee to the opposite elbow. Retake the place of a plank and switch to another leg. 

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Lose 4 Kg In 1 Week With This Aerobic Workout

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  1. INCHWORM

Benefits: This exercise strengthens the hips, glutes, and legs and improves coordination, balance, and knee strength. It burns roughly 10 calories per minute and adds intensity with wearable weights. The exercise is a full-body workout that benefits the upper body, core, and lower back, and enhances balance and stability. 

Calorie Burn: 6-7 cal per one play. May be enhanced by using dumbbells for more intensity.

Equipment (optional): Dumbbells

Instructions: Standing straight and separating legs to the width of the hip, glance down to get your knees and hips closer to the waist. Your hands are expected to be placed near your legs. Step back to get a position of plank, and then walk our feet closer to hands. Stand as at the beginning.

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  1. BEAR CRAWLS

Benefits: Bear crawls are a dynamic full-body exercise, primarily working the core, which develops strength and mobility. It boosts coordination, raises heartbeat, and supports fat loss.

Calorie Burn: Roughly 7 calories a minute. Raise the calorie burn by putting on a weighted vest or towing weights with a fitness sled.

Equipment (optional): Weighted vest, fitness sled, bumper weight

Instructions: Start in a crawl position, with knees below hips and hands in line with shoulders. Keeping a completely straight back, lift your knees slightly off the floor. With the core tensed up, crawl ahead by clenching the toes and moving the opposite arm and leg concurrently. Do not let the knees lock; instead, keep them bent, and do not let them touch the floor.

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  1. LATERAL PLANK WALK

Benefits: Lateral plank walk is a multifaceted exercise that develops balance, and coordination and involves the inner thigh, buttocks, and middle. This exercise promotes active fat-burning and muscle toning.

Calorie Burn: Approximately 7 calories per minute. Resistance bands can be used for increased intensity.

Equipment (optional): Resistance bands

Instructions: Starting in a push-up position, hands and feet should be shoulder-width apart, back should be kept straight, which is also done by the body of the core. Hands and feet move to the right simultaneously, and the thighs and the press are strained with the buttocks. The left hand and foot should be held closer to the center. The walk is repeated in reverse order.

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  1. MOUNTAIN CLIMBERS

Benefits: Mountain Climber involves several muscle groups, including the upper body, core, and legs. During this exercise fat effectively burns and the muscles of the lower leg, abdominals, buttocks, and thighs are toned.

Calorie Burn: Approximately 10 calories per minute. For increased calorie burning resistance bands can be used.

Equipment (optional): Yoga mat or sliders, resistance bands

Instructions: Start in a push-up position and hand on the floor shoulder-width apart. Keep your back straight and core tight. Switch knees towards your torso one at a time quickly. Use a yoga mat or sliders to support your feet while working on hard surfaces.

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