My 5 Best Exercises to Burn Calories Quickly BEFORE the Holidays.

When the holidays approach, we want the pounds to go away and quickly!

If diet is fundamental, physical activity increases the number of calories you burn, both during sport ... and at rest!

So accelerate your weight loss and regain a slim and toned figure faster with these 5 exercises to do at home.

Here are my top 5 exercises to burn calories fast.

The exercises are listed in ascending order of energy consumption. Find out who is at the top of the leaderboard!

1. Number 5: the squat

Basically : the squat is a leg curl exercise for the thighs, buttocks and abdominal belt.

Calorie expenditure: 750 kcal / h

Description of the squat: click on this link

Sets and reps: 3sets of 20 repetitions

2. At the foot of the podium: the push-ups

Basically : push-ups are an exercise for the upper body (pecs, shoulders, triceps) and abdominals.

Calorie expenditure: 940 kcal / h

Description of pumps: click on this link

Sets and reps: 4sets of 12 repetitions

3. Bronze medal: the split scissors

Basically : scissor lifts are leg curls with one leg in front of the other. On the ascent, we make a small jump to reverse the positions of the legs before coming back down.

Calorie expenditure: 1000 kcal / h

Description of the scissor slots: click on this link

Sets and reps: 4sets of 15 reps

4.Silver Medal: Jump Squats

Basically : these are squats with a lift jump.

Calorie expenditure: 1050 kcal / h

Description of the jump squat: click on this link (variant of the squat)

Sets and reps: 5sets of 10 reps

5. The big winner: the burpees

Basically : burpees combine a push-up and a squat. In the push-up position, the legs should be spread apart and brought back to the chest, which significantly increases calorie expenditure.

Calorie expenditure: 1110 kcal / h

Description of burpees: click on this link

Sets and reps: 3sets of 15 reps

6. A 4-week program

Perform 3 sessions per week: Monday, Wednesday and Friday.

- Week 1: 3 sets of 10 squats; 2 sets of 12 scissor slits on each side; 1 set of 10 burpees;

- Week 2: 1 set of 15 squats; 2 sets of 5 jump squats; 2 sets of 12 scissor slits on each side; 1 set of 10 burpees;

- Week 3: 1 set of 20 squats; 2 sets of 8 jump squats; 2 sets of 10 push-ups (on the knees or outstretched legs); 1 set of 12 burpees; - Week 4: 1 set of 25 squats; 2 sets of 10 jump squats; 2 sets of 12 pumps; 1 set of 15 scissor slits on each side; 1 set of 12 burpees;

NB: Calorie expenditure is estimated for an individual of 70 kg and 35 years, using heart rates measured during training. The formula used can be found on this link.

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