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Best Home Workout Ever| 100 % Guranteed results |Day 17 | हिंदी | Fat Loss Challenge

3,167 views · Published 3 August 2017 · 5:36 · Indexed 22 September 2026

Channel: FjunctionByAnurag · 2017 · People & Blogs

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Super effective home workouts can be done anywhere. Fat loss and msucle gain can be easily done.
Lon steady state cardio is associated with fat loss. People often do long cardio sessions to burn fat/lose weight. However HIIT is a kind of workout which normally takes a fraction of time then the long distance running . It burns more fat and lead to more drastic reduction in weight then the traditional cardio.
Today's workout is inspired by tabata protocol. This home workout can be done anywhere. You dont need no gym to do this workout. You can do it in your home or any nearby playfield.
This home workout involves 8 exercises which should be done all out for 20 seconds and followed by 10 seconds rest.
This home workout will get you ripped in 4 minutes. Lose fat really fast.

   1.01 cockroach 

Full-body, emphasizing legs, glutes, arms and core.

INSTRUCTIONS

Starting on all fours, crawl as fast as possible forward for four paces. Stop, get up, and jump in the air. Turn around, get back on all fours, and repeat.

0.30 Rotating Lunges 
AREAS TRAINED
Legs, glutes, and core.

INSTRUCTIONS
Start in a lunge position with your arms in a circle. Swing your arms around to one side, then jump the lunge on to the other leg, swinging the arms in the opposite direction. Use the arm swing to provide momentum.

1:00 SPRAWL AND JUMP
AREAS TRAINED
Full-body, emphasizing legs, arms, glutes, and core.

INSTRUCTIONS
Sprawl out to the side, putting both hands and one foot on the ground. Bring your top leg toward your chest. Push off with the hands and get up into a standing position, then jump. Repeat on other side.

1:30 Shuttle Runs
Run with full speed from one end to another.
It is great for burning fat

2:00 Frog Jump
AREAS TRAINED
Legs and glutes.
INSTRUCTIONS
Drop into a squat, then jump in the air with the knees tucked up. Repeat quickly. 

2:30 Burpee
This movement really amps up the heart rate. This will result into superior fat loss.

3:00 Mountain climber
3:30 CRAB LUNGE
AREAS WORKED
Full-body, targeting arms, core, glutes and legs.

INSTRUCTIONS
Start in a deep squat and lean back into a crab-walk position. Take a small weight (2.5-5 lbs.) in one hand, using the other to balance on the floor. Swing the weight back over your head, adopting the crab position. Alternate sides and repeat quickly.
The 100 Day Fat Loss Challenge is a Physical Fitness Challenge Which Is Designed To Significantly Alter Your Body Composition.
Adding Lean Mass And Dropping Body Fat Would Be The Main Goal. 
Improved Self-Confidence Would Be One Of The Major Additional Side Benefits You Can Expect. Watch below video to know about it
https://www.youtube.com/watch?v=8glWjzGIeGg

100 Day Challenge Playlist
https://www.youtube.com/playlist?list=PL6LoQK_sgQMgB19L1rIV4ns0o0jCnVP9p

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All about 100 day challenge
https://www.youtube.com/watch?v=8glWjzGIeGg

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