When you lose weight, you should choose a training program based on the number of kilograms that you want to lose. Let’s say low-intensity cardio training will help a girl who wants to say goodbye to ten or more extra pounds, take the first step in her classes – and quickly notice the results. But when you are struggling with the last surplus that separates you from your cherished goal, such a strategy will only slow down the process. That’s why here is a special fitness plan for losing 2 kg. It contains strength (to build strong and toned muscles and boost metabolism) and cardio (to burn fat and help the heart). The bottom line is the figure you dream of, slim and damn attractive. To avoid the effect of a training plateau, invigorate the body and push fat burning to the limit, make cardio sessions as explosive as strength. High-intensity interval training combines periods of maximum acceleration (sprints) and a relatively calm rhythm to rest on the run while maintaining calorie expenditure.
Twice a week, do this: having chosen cardio to your taste, do a warm-up – 5-10 minutes, accelerate until the pulse reaches 90% of the maximum (this is the difference: 220 – age), and work like this for 30 seconds. Then lower the intensity and rest on the move for 1 minute. Do five to eight such intervals in total. If you want to further increase your weekly calorie expenditure, add a third aerobic workout (30-45 minutes) of medium intensity (65-80% of your maximum heart rate). Perform all exercises according to the principle of circuit training:
* do 8-10 repetitions in each,
*move from one to another without interruption,
* in total you need to go through 3-4 such circles, resting between them for 1 minute,
* 2-3 workouts per week – and tight jeans are yours.
1.Swing with a dumbbell with one hand
Stand up with your legs apart half a meter to a meter, with a dumbbell in your right hand lowered (palm looking back). Squat down until your thighs are almost parallel to the floor, and drive the projectile back and down between your legs.
Now simultaneously straighten your knees and move your pelvis forward, waving your arm with the weighting agent to the height of your chest. Then drop back down to the next rep.

2. Push-ups with traction
Stand in push-up position with your hands on the dumbbells and your feet slightly wider than your hips (A). Do a push up.
Rising up, pull one hand with a dumbbell to side of the chest. Pause, lower the projectile and do the same with the other hand. This is one repeat.

3. Jumping on the bench
Stand in front of a stable box or bench with your feet hip-width apart.
Squat down a little and jump on the dais (land softly). Come down to the start – that’s one rep.

4. Skater
Lower yourself into a shallow lunge, crossing your left leg diagonally behind your right. Stretch your right hand to the side, the left – in the same direction, but in front of you and at the level of the hips.
Jump to the left, mirroring the position of the limbs in flight. This is one repeat. Do not linger and keep jumping from side to side.

5.T-bar with a dumbbell
Stand in an emphasis lying down, placing your hands on the dumbbells. Shift your weight to your left hand and twist to the right, raising your right hand with the dumbbell towards the ceiling.
Return to the starting position and do the same on the other side. This is one repeat.