Best 30 minute fat burning workout

Exercise in the afternoon is convenient and lose weight, and it can also keep you in good spirits in the afternoon! After lunch, pull yourself up from your desk. It only takes 30 minutes and 4 weeks later, you will have a body that your colleagues envy. And work efficiency that will wow your boss! Tools: A 4- to 6-foot elastic band of moderate elasticity (available at sporting goods stores); a pair of comfy walking shoes; a watch that counts seconds. Exercise frequency: Three times a week, every other day. On the rest of the days, walk for 30 minutes at noon every day without using an elastic band. Use of the elastic band: At the beginning and end of the movement, hold the elastic band tightly to keep it tight. To increase resistance, hold the band a little closer with both hands, keeping the band between your hands a little shorter. Keep your wrist in line with your arm when doing each movement, bending it is more prone to injury. You may be slow in the first few movements, just be careful not to stop your feet.

Action introduction:

1. (Exercise the upper body and back muscles) Hold the elastic band with both hands shoulder-width apart and raise it above the head, with the arms slightly bent and the palms facing each other. When the left foot is out, the right arm is stretched to the right, the elastic band is pulled below the height of the shoulder, and the left hand is kept still. Slowly return to the starting position and extend the left arm. Alternate arms stretch, repeating 15 to 20 times on each side.
2. Chest and Back Press (Exercise the chest, front shoulders and triceps) Put the elastic band around the back, hold the strap with both hands and place it in front of the body at the same height as the chest, palms down, elbows bent. Repeat straightening and bending your elbows 15 to 20 times.
3. Shoulder and back stretch (shape the back shoulder and the center of the back) Hold the elastic band with both hands at a distance wider than the shoulder width, and lift it up and place it above the chest. Extend your arms out to the sides, pull the band apart, palms down. Bend your elbows slightly and use the power of your shoulder blades to pull your arms apart, keeping them balanced on the ground. Slowly return to the starting position and repeat 15 to 20 times.
4. Raise the arms sideways (shape the shoulder curve) Wrap the elastic band around the center of the back, hold the two ends of the band with both hands and place them at a place higher than the waist, palms up. Keeping your shoulders down and pressing back, extend your hands out and raise your arms to about shoulder height. Slowly return to the starting position and repeat 15 to 20 times.
5. Triceps stretch (tighten the upper arm muscles) Wrap the elastic band around your neck, put your hands on your chest, hold the band tightly, palms facing each other. Keeping the upper arm still, pull the palm and forearm down until the arm is straight. Slowly return to the starting position and repeat 15 to 20 times.