Health

Weight loss: Burn belly fat with simple 20-minute ‘ladder’ workout


While maintaining a consistent work-out routine can be difficult, personal trainer Anthony Mayatt has revealed a simple ‘ladder’ routine that can help with your weight loss goals

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Expert explains why enjoying exercise is important

It can be easy to fall into a repetitive full-body workout cycle, with exercises you’ve done a million times feeling like a chore.

Many Brits experience exercise boredom, which can cause difficulty maintaining weight loss goals due to a lack of motivation.

Mixing up the structure of your work-out routine is the secret to staying engaged, claims Anthony Mayatt, personal trainer and owner of Breathe Fitness.

The fitness expert has designed a bespoke ‘ladder’ workout, which changes the number of reps you do each round – as you go up and down the theoretical ladder.

Anthony said: “This is a simple workout where you get to decide if you want to go up the ladder to make it harder or come down it for an easier workout.

“The way it works is by adding or reducing a rep each round.

“So you’ll have six exercises that you’ll perform one repetition of, then you’ll go back and do two reps of each then three, then four etc. – up to 10.







The 20-minute work-out can be done at home
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Image:

Getty)

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“For the easier workout, start at 10 reps and work your way down.”

The workout includes a rotation of:

For the plank, you do it in seconds – so one rep is 10 seconds, two is 20 and so on.

The full-body ‘ladder’ HIIT workout

Squats

Stand with your feet shoulder width apart and drop your hips back down as if you were sitting in a chair.

When you have squatted as deep as you can, squeeze your glutes before pushing back to the standing position using your heels.

Push ups

Place your hands on the floor directly below your shoulders and have your feet stretched out behind you.

Bend your arms to lower your chest and hips towards the floor, pause then press back to the starting position.

If you struggle with this technique, you can drop your knees to the floor to make the movement easier.

Burpees

Start in a squat position with your knees bent, back straight, and your feet shoulder-width apart.

Lower your hands to the floor in front of your feet, then kick your feet back so you’re on your hands and toes – as if you are getting into a push up position.






Burpees strengthen the muscles in your legs, hips and buttocks

Lower your body to the floor, then push back up, jump your feet back to their starting position and jump in the air.

Plank walkout

Stand upright with your feet shoulder-width apart.

Place your hands on the floor just in front of your feet, then walk your hands forward until they are directly below your shoulders – into a hand plank position.

Pause before walking your hands back towards your feet and stand – aim to keep you legs as straight as possible throughout the routine.

Leg raises

Lay on your back with your arms by your side and legs stretched out in front.

Whilst keeping your legs straight, raise your feet vertically and drive your hips off the ground upwards.

Pause whilst focusing on your core, then control the movement back towards the ground.

Plank

Lie with your stomach on the ground.

Lift your body off the ground holding a straight line from your head to your ankles.

Keep your forearms on the floor for an easier plank or hands directly below shoulders for a harder alternative.

Make sure your glutes are squeezed tight and heels are pushed away from you throughout.

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