20-minute workout, which will replace an hour on the treadmill

What would you choose if you were offered a hellish 20-minute workout that burns as many calories as an hour of running in your average pace on the track? The answer will depend on the resources that you have.

Yes, running and high intensity interval training - two very different options for exercise, the impact on the body will be different. But when you have limited time, and the goal - to burn calories, not particularly thinking about the way.

Tabata goal - to disperse metabolism and make it work for you on a maximum burning calories even after the workout is long over.

The complex consists of eight exercises. Each performed for 20 seconds, then follows a 10-second break. It is recommended to perform the four approaches, rest between them - one minute.

1. Running on the spot

Try to lift your knees as high as possible. You can be connected to the hand, as in the standard run. They need to move clearly back and forth parallel to the body.

2. Frog

Make the bar with an emphasis on the wrist, palm - directly under the shoulders, body, legs and head form a continuous line. Stomach in, podkruchen pelvis, waist without sagging. From this position, jump and pull your legs to your hands. Buttocks should be below the knee. Then jump back to the original position strap.

3. Skater

Starting position - feet shoulder width apart. Perform a small jump to the side on the right foot, left rewound for the body. The main weight transfer onto the support, the right foot. Then, from this position, jump in the opposite direction, focusing on the left leg.

Do not forget that the jumps should be soft. On landing knee should be bent, be careful that it does not go beyond the toe.

4. Jumping Jack in the bar + pulling your knees to your chest

Make the bar with an emphasis on the wrist, body, legs and head should form a continuous line. Jumping, spread his legs apart and immediately jump back to the starting position. Then jump forward so that her knees were between your hands and then jump back to the bar. This is one repetition.

5. Jumping in place by pulling your knees to your chest

Stand up straight. Jump up, bending his legs and trying as close as possible to pull your knees to your chest. Land on soft knees and immediately jump again.

6. Climber

Starting position - bracket with an emphasis on the wrist. Start alternately pull his knees to his chest, changing feet as fast as you can. During exercise time, take care that the basin was not raised.

7. Jumping out of squats with a 90 degrees

Starting position - standard squatting: Feet shoulder width apart, toes do not go beyond the knees, the main weight transferred on the heels, arms wound behind his head, elbows to the side watching. You jump up as high as possible and in the jump turn around 90 degrees from this position. Land on soft knees and immediately jump squat and repeat.

8. burpee

Stand up straight, and then sit down, place your hands against the floor, hands shoulder-width apart. From this position, get off at the bar by pulling back legs in a jump. Perform a push-up, then jump forward, his knees drawn up to the elbows as close as possible. Now jump up and clap your hands over your head. Landed softly and repeat.

If you find it hard to be wrung out, you can either skip this item and just lie down on the mat, and then climb into the bar, or to choose a light version and do push-ups with knees.