8 exercises without additional weights for high-intensity training

We offer you to arrange a high-intensity interval training of eight exercises, each of which runs for 30 seconds. Believe me, if you do everything correctly, your muscles will be a long time for her to remember. ;)

Fitness trainer Adam Rozante (Adam Rosante), author of the program The 30-Second Body and the owner of The People's Bootcamp in New York, offers a comprehensive fitness program that includes exercise plan and diet. Today's focus on the first component. Our training will include eight simple exercises. Each of them must be done within 30 seconds in the following order:

• three repetitions of the first exercise cycle, a break between repetitions - 30 seconds;
• three repetitions of the second cycle of exercises, rest between repetitions - 30 seconds.

Cycle № 1

Squat with your hands touch the floor

What works: shoulder press, buttocks, inner thighs, calves.

Stand up straight, feet together, hands pull up over your head. Jump your feet shoulder-width apart and squat, hands touching the floor between his legs. Then jump again return to the starting position. Try to perform as many reps in 30 seconds.

Pushups with a touch of the shoulder arm

What works: shoulders, chest, arms, abs.

Stand at the bar, the emphasis on the hands, hips podkruchen (make sure that there was no sagging at the waist), the palms are located directly under the shoulders, press tense. The body should form a straight line from the heels to the crown. Lightweight embodiment - on lap blank.

Perform a push-up position and touch the right shoulder of the left hand. Then again, do the push-ups, and then tap the left hand of the right shoulder. Continue the exercise for 30 seconds.

Exercise "Carpenter Saw"

What works: shoulders, triceps press, buttocks.

Sit on the floor, knees bent, feet fully pressed to the floor, focus your palms on the floor beside the hips. Lift the hips up, pull your right foot up and into the diagonal and try to get the left hand to the right foot. Return to the starting position. Repeat the same with the left foot and right hand. Continue the exercise for 30 seconds.

Sprint low jumps

What works: buttocks, quadriceps, calves.

Stand up straight, feet slightly wider than shoulder width, arms bent at the elbows, palms facing forward. Gently sit down and begin to touch their feet on their toes as much as possible. Perform each exercise for 30 seconds without interruption.

Cycle № 2

Jumping from the stop lying

What works: press, caviar.

Starting position - stop lying, press tense, his hands rest on the floor directly under the shoulders, the body from the feet to the top of the head should form a straight line.

Perform a series of three jumps:

• pull up the knees forward a short distance (about 30 cm) and return to its original position;
• pull up the knees forward by about 60 cm and a return to the starting position;
• bring your knees forward as possible, so that they were in the hands of the level and return to starting position.

Repeat jumping for 30 seconds.

Exercise "Mountaineer"

What works: hand press, buttocks, legs.

Stand with your feet shoulder-width apart. Right hand lift up, left arm bent at the elbow in front of chest, palm facing forward, left knee pulled up to his chest. Perform jumping up with the change of hands and feet. Try to perform exercise at maximum speed for 30 seconds.

Pulling his knees to his chest in the lower bracket

What works: shoulder press, leg.

Stand in the lower bar, the emphasis on the forearm, the housing is elongated, the abdomen is retracted. Lift pelvis slightly upward (without deflections at the waist) and pull right knee toward chest, then return to the original position. Do the same left foot. Repeat motion for 30 seconds.

Running in place with high lifting hips

What works: press, buttocks, legs.

Start running in place, lifting knees high. Right hand, try to touch the left foot and left hand - to the right foot. Perform the exercise for 30 seconds.