20 minute workout: How to burn fat and build muscle in under half an hour

A warm up is important because it raises your body temperature – research studies show that this significantly decreases your risk of injury. We'll start with a five-minute warm up on any cardio machine, you could even just jog. This is a great quick workout for improving your fitness and getting a little more toned and defined when you're strapped for time, or if you just don't like working out. All the exercises will challenge your core, toning your midsection whilst also improving your posture – improved posture can significantly reduce back pain and prevent you getting it in the future. Circuits are great because they keep your heart rate up – burning lots of calories as you move from one exercise to the nest without resting.



Exercising burns the fat found within bone marrow and this process improves bone quality in a matter of weeks, says a study. Although research in mice is not directly translatable to the human condition, the kinds of stem cells that produce bone and fat in mice are the same kind that produce bone and fat in humans. "In just a very short period of time, we saw that running was building bone significantly in mice," Styner said. The study, published in the Journal of Bone and Mineral Research, also suggests that obese individuals - who often have worse bone quality - may derive even greater bone health benefits from exercising than their lean counterparts. Our studies of bone biomechanics show that the quality and the strength of the bone is significantly increased with exercise and even more so in the obese exercisers," Styner said.

This drink boosts your metabolism and helps your burn body fat fast

When you consume coffee, caffeine that's absorbed into your bloodstream travels to the brain where it blocks the neurotransmitter adenosine. According to a Swedish study, post-menopausal women who drank coffee had a lowered risk of non-hormone responsive breast cancer. People drink coffee to feel less tired because caffeine is a stimulant. Coffee may curb depression When it comes to depression, a few cups of coffee a day may keep the blues away. Coffee kick-starts your energy levels Out of all its benefits, coffee's ability to boost energy levels is the most obvious.


collected by :Lucy William