Pyramid training burns 100 calories in 10 minutes

The weather is cold in winter, and all I want to do every day is stay in bed and not move. Plus, I love to eat hotpots and supplements, so I’m afraid that my body will accumulate too many calories, and my waistline will soon grow an inch! A study in the Netherlands pointed out that cold weather is actually the best weather for losing weight! Because when the ambient temperature is low, the body will burn more calories to keep warm in order to maintain the temperature. If you add effective fat-burning exercises, you can take advantage of the winter to create a perfect body shape for wearing new clothes next year!

When the ambient temperature is low, the body will burn more calories to keep warm in order to maintain the temperature. If you combine this with effective fat-burning exercises, you can use the winter to create a perfect body shape for new clothes next spring and summer!

According to the American Today news, there are hundreds of ways to lose weight. To move smartly and efficiently, you need to do "pyramid training". Doing 10 moves in 10 minutes can easily burn 100 calories!

Pyramid training method to burn fat quickly and step by step

The principle of pyramid training is that the moves increase from simple to difficult, and the number of movements decreases from many to few. This exercise method can make most muscle groups reach fatigue effect, thereby producing a lot of metabolic waste, such as lactic acid. Jenna, sports reporter for the American Daily News. Jenna Wolfe shared a complete set of "pyramid training" exercises. Start with the easiest movement, do 100 times, then 90 times for the second movement, and then decrease the number of times in sequence until you reach the 10th most difficult movement, which is probably the most tiring time, and you only need to do 10 times. Jenna. Wolf points out that as long as you can hold on for 10 to 12 minutes, you can burn 100 to 150 calories.

10 moves x 10 minutes = burn 100 calories

Move 1: Kick the butt 100 times

Run in a jogging position and kick your butt with the back of your feet, left + right = once.

Move 1: Kick the butt 100 times (Photo/taken from Today.com)

Move 2: Jump 90 times (Photo from Today.com)

Move 2: Jump 90 times

Jump your feet outward while bending your arms and spreading them outward. To increase the difficulty and burn more calories, you can hold dumbbells or a plastic bottle of water in your hands.

Move 3: 80 uppercuts (Photo/taken from Today.com)

Move 3: 80 uppercuts

Hold the dumbbells in your hands and lift them upward vertically 90 degrees, left + right = once. To increase the difficulty, you can squat into a horse stance.

Move 4: Lift your hips up 70 times (Photo/taken from Today.com)

Move 4: Lift your hips up 70 times

Lie on your back, bend your feet shoulder-width apart, keep your toes in a straight line with your knees, and use the strength of your abdomen and buttocks to lift your hips.

Move 5: Single-arm push-up 60 times (Photo/taken from Today.com)

Move 5: Single-arm support 60 times

Lie face down with your palms on the ground, straighten your arms to support your upper body, straighten your feet and support your lower body with your toes. Raise your left and right hands alternately, using the strength of one arm to balance your body, left + right = once. To increase the difficulty, hold dumbbells in both hands to add weight.

Move 6: Jump forward 50 times (Photo/taken from Today.com)

Move 6: Jump forward 50 times

The body is the same as the previous movement, with the palms of your hands supporting your upper body, your feet straight, your toes supporting your lower body, and your legs jumping forward at the same time to form an inverted V shape.

Move 7: Raise your knees and touch your elbows 40 times (Photo/taken from Today.com)

Move 7: Raise your knees and touch your elbows 40 times

Stand up and raise your knees to your chest, alternating left and right, and simultaneously bring your upper body's other elbow down to touch your knee, left + right = once.

Move 8: Push up and jog 30 times (Photo/taken from Today.com)

Move 8: 30 jogs

Lie face down with your palms on the ground, straighten your arms to support your upper body, straighten your feet and support your lower body with your toes. Jog with your left and right feet, left + right = one.

Move 9: Support your body with your palms touching the soles of your feet 20 times (Photo/taken from Today.com)

Move 9: Support your body with your palms touching the soles of your feet 20 times

Lie face up with your palms on the ground, fingertips facing forward, arms slightly bent to support your upper body, knees bent, and feet to support your lower body. Raise your right hand and left foot at the same time, and touch them together above the waist. Then switch to left hand and right foot, left + right = once.

Move 10: Push-ups and 10 jumps (Photo from Today.com)

Move 10: Push-ups and jumps 10 times

After propping up your body face down, jump both feet outward at the same time, then bring them back to the center, and then press your body flat down to do push-ups.

【Health Tips】:

The temperature difference is large in winter, so be sure to warm up before exercising to avoid joint or muscle strains. Exercise should be gradual, slowly improving muscle strength, muscle endurance, cardiorespiratory endurance and speed. Do not start with the most radical exercise just to lose weight. You should also take proper rest and relaxation after exercise to exercise safely and shape your body smartly!