5 Most Effective Exercise To Burn Fat In Less Time

Stand in normal position.
Open your legs hip wide, and step on the center of your resistance cable.
Grab the resistance handles and dumbbells with your each hand, with your palm heading up. (see how to use resistance band handles and dumbbells at the same time in the picture on the right.)
Put your upper arm besides your torso, then raise your lower arms to your torso.
While doing it, keep your elbow stay beside your torso and your back straight.
Hold 1 second, then put your lower arms down.
Repeat the exercise 15 times.

Chair Pose with Chest Press

Target : shoulders, chest, thighs and butt

Stand in normal position.
Grab the resistance band handle and dumbbells in each hand (see picture).
Put the resistant cable behind your back thighs, right under your butt.
While grabbing handles and dumbbells with your palms heading to the floor, raise your arms straight to the front of your chest, shoulder high.
Bend your knees a little at the same time.
Then pull your elbow to the outside, until your arms shape 90° with your shoulder.
Do 12 repetition, then return to normal position.

One-leg Back Row

Target : back, upper torso, thighs

Grab the resistance handle and dumbbells with both hands, and step on the resistance cable with your left leg.
Raise your left leg parallel to the floor.
Keep your back and arms straight.
Then pull your elbows to your body, and stop right above your waist.
Straight your arm back, and do 8 repetition.
Do the same with your right leg.

Side leg lift with shoulder raise

Target : shoulder, upper torso, outer thighs

Stand in normal position and open your legs shoulder wide.
Raise your heel from the floor a little as if you are tip-toeing.
Put the center of resistance cable below your left sole.
Grab the resistance cable handles with each hand, your left hand on your hip, while your right hand (which also grabs a dumbbell) is beside your right thigh.
Raise your right arm to your outside, shoulder high, while at the same time raise your left leg as high as you could.
Keep your upper body straight while doing it.
Hold a second, then return to previous position.
Do a 12 repetition, and do the same with your right leg.

Side Plank With Shoulder Press

Target : arms, upper torso, abs

Prepare your exercise mat.
Kneel down with your right knee, and put your left sole in the resistance band handle.
Grab the other resistance band handle and a dumbbell with your left hand (see picture).
Put your right hand on the exercise mat with your fingers heading outside.
Raise your body from ankle, hip to head to shape a straight line.
Straight your right arm towards floor to support your body.
Put your left sole which is holding resistance band handle in front of right sole.
Pull your left arm up on top of your head.
Put down your left arm and hip, then do 10 repetitions.
Do the same with your left side.

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