As the coronavirus lockdown continues, gyms across the country have been closed to the public. While your diet and exercise regime may no longer be what it was, slimmers can still burn fat while staying at home. Alex Crockford, personal trainer and leader of the #CROCKFIT movement, revealed the top five moves that can be done at home.
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Speaking to Express.co.uk, Alex exclusively shared a simple workout plan that can be done without going any further than the living room.
Fitness fanatics should repeat the workout four times doing each exercise for 45 seconds with a 15 second break.
Full 20 minutes fat-burning workout plan
Star Jumps
Alex explained: “This is a great exercise to burn calories and build cardio fitness, it will work the legs too.
“To do a star jump, stand tall with your arms by your side and knees slightly bent then jump up extending your arms and legs out into a star shape. Land softly with your knees together and keep repeating.”
He said the intensity can be increased by adding a burpee after every five reps.
Jogging on the spot
“This is good to burn calories and pick up the heart rate too,” he added.
“Simply jog on the spot and focus on landing soft on your ankles and knees, whilst engaging your core and relaxing your shoulders.”
If it’s too easy, increasing the speed and lifting the knees high will add more intensity.
Squats
The expert said: “There are so many benefits for doing squats. The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves.
“To do this, lower yourself until your thighs are parallel to the ground – the best way to describe it is like sitting down on an invisible chair whilst keeping your chest up and maintaining a straight back. Stand back up and repeat.”
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To ramp up results, slimmers can jump off the floor at the end of each squat.
Push ups
Alex told Express.co.uk: “Pushups are a fast and effective exercise to build your upper body strength, like your chest, shoulders and arms.
“To do this, come down to the floor then come up straightening your arms and keep your hips in line with your shoulders.
“Then lower your chest towards the ground by bending at the elbows, keeping them by your sides. The closer your chest gets to the floor the better.”
If it is too easy, Alex recommended adding a side step after each push up.
Burpee
“This exercise will strengthen your entire body whilst also working your cardio fitness and burning lots of calories,” Alex said.
“From a standing position drop into a squat with your hands resting on the ground in front of your feet then jump your legs back into a push up position.
“Then jump your legs back to your hands to stand back up and jump.”
The #CROCKFIT app is available on App Store & Google Play.
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