Intensive training for 30 minutes

What is needed

Jump rope, a little space, a timer pad (optional). Download the app TabataThat it was not necessary to switch timers directly in the complex.

How to train

Training consists of five exercises:

• jumping over rope;
• push-ups with a touch of elbow bend;
• lunges and squats with a jump;
• diagonal fold;
• lift the arms and legs in the bar.

Carry out exercises for 40 seconds followed by 20 seconds rest. When you finish the last item from the list, immediately go to the first. Perform five laps, it will take 25 minutes.

Exercises are arranged so that you have time to catch your breath. But if you feel that 20 seconds is not enough, go to the 30/30 format: half minute work, rest for half a minute.

All exercises from the list can be tailored to their capabilities - below, we'll show you how to do it.

How to do the exercises

Jumping rope

Straighten your back, straighten and lower the shoulders, look forward send. During the jump, try to twist the wrist only, not the whole hand, keep your elbows close to your body.

If you do not rope, replace exercise. Run on the toes, lifting your knees high. Do this rapidly, help himself with his hands.

Pushups with a touch of elbow knee

After the push-ups lift the leg bent at the knee and elbow touch. So a little more connected and press the feet and the hands, on the contrary, get a little rest. During the push-ups are not arrange the elbows to the sides, they should "look" back. At the lowest point touch-feeding floor.

Simplified version - push-ups from the support. The higher the support, the easier it is to do the exercise.

Lunges and squats with a jump

This exercise should raise your heart rate, so do it quickly and do not get carried away with a range of attacks and squats. The lunges, do not touch the floor behind the kneeling, squat stoop to parallel with the floor at hip level, not below.

If you find it difficult exercise given, reduce the range, but at the same time try to increase the speed of execution.

The diagonal fold

During the ascent, expand the body to the side and touch the hand of the opposite foot. Alternate legs over time. Try not to bend your knees.

If you need a simpler version, remove your hands behind your head and connect the elbow and the knee of the opposite foot.

Lifting legs and arms in bar

Stand in lath, Place your hands under your shoulders, tighten your abs and buttocks. In turn, raise the opposite arm and leg and put back.

If you can not keep your balance on the one hand and a foot, at first only raise your right hand, then lower it to the floor and lift the left. Same with the legs.

How do you exercise? It was difficult, it is easy to how many laps got to do? Write in the comments!