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.

Ditch stress and burn fat with this new workout

* Slowly change legs, bringing your right elbow up and over to your left knee, lengthening your right leg. Spread your fingers wide, uncurl your toes, hands underneath shoulders, knees hip width apart underneath your hips. Train your mind and body at the same time with this hot, new fusion workout, says Amanda Khouv. * Then, with your hands on the floor, walk them forward until your hands are directly beneath your shoulders. * As you kick and extend your left leg through the space between your right arm and leg, lift the right hand up off the floor.

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