Physical activity is very important not only for general health but also for losing weight or maintaining your figure.


We’ve prepared a short moderate-intensity workout routine. Just 20 minutes.

Grab an exercise mat, a timer, a towel, your water bottle and let’s go!

SECTION 1: Cardio training

1st exercise: Star with straightened legs and arms at your side. Hop and simultaneously raise the arms and spread the legs. Hop again to return to starting position.

2nd exercise: Start with a high jump with arms extended. Drop into plank position and hold it for 15 seconds.

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Repeat the sequence for 4 minutes and then break for a sip of water.

SECTION 2: Abdominal muscles

1st exercise: Lie down on your back. Lift your legs and bend the knees at a 90-degree angle. Tighten your abs to decrease the space between your back and the floor. Put your hands behind your neck and in a synchronised way raise the left knee to the left elbow and vice versa.

2nd exercise: Remain lying down for the 2nd exercise. Keep your legs up, but straighten them. Reach with your extended hands towards your toes. Lift from the abdomen.

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After completing this sequence take a 1-minute break.

SECTION 3: Cardio training

1st exercise: Tap your left leg with the fingers of your right hand and then switch. Jump in the air with arms and legs extended.

2nd exercise: Start with the feet together, legs straight and arms at your sides. With a hop, simultaneously raise your arms and spread the legs. With another jump return to starting position.

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Take another short break.

SECTION 4: Arm muscles

1st exercise: Place your hands on the floor at shoulder level and keep your back straight. Push up with your hands at a 90-degree angle and then return to the initial position.

2nd exercise: Pull yourself up from the push-up position. Place the left forearm on the floor, followed by the right, so that you’re in a plank position. Do a sequence of push-ups.

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