Severe home cardio for 20 minutes

This exercise will work the triceps and chest, shoulders, hips and the press, it makes you breathe heavily and intensively spend calories every 20 minutes or more. Do it three times a week and spread out on the full, and very soon you stop panting, going on the quick step or climbing the stairs to the third floor.

What is needed

Boxing, bench, chair or other stable furniture made about 50 cm in height, pad, timer, 3-4 meters of free space.

How to do the exercise

Training consists of six exercises:

• 20 jump "feet together - legs apart» (Jumping Jacks).
• 20 air squats.
• 10 burpee to jump on the platform.
• 20 times - exercise "bicycle".
• 20 thrusts from jumping out (10 feet each).
• 10 push-ups with the rise of the hands and feet.

Once finished one exercise without rest go to the next. When you do the latter, take rest for one minute, and then start over again. All you need to do five laps.

How to do the exercises

Jumping "feet together - legs apart» (Jumping Jacks)

A great exercise to warm up. Make a pace.

air squats

Make a full range of lower thighs parallel with the floor. Slightly expand outward socks to my knees would not go inside during lifting. Keep your back straight, do not tear the heel off the floor.

Burpee to jump on the rise

At the lowest point touch breasts and hips sex. Not necessarily to fall by prying strict dropping his stomach on the floor, and then a jump substitute legs closer to the hands.

Simplified version - laying emphasis from zashagivaniem on the rise. Stand in the lying close range, with a jump tighten the legs to the hands, straighten, make zashagivanie on the rise, back down and repeat again.

Bike

In this exercise, the press remains tense all the time. If after ten reduces muscles, pull on the floor for 1-3 seconds, and then finish the exercise.

Jumping out from lunges

During a lunge, do not touch the floor behind the standing leg, let 3-5 cm remains between the knee and the floor. You can do 10 lunges with the right leg, then 10 - to the left. Or, if the muscles are hammered and hurt, my legs every five times.

Push-ups with the rise of the hands and feet

This exercise circulates not only the arm strength, but also a sense of balance. Lift arm and leg smooth movement, rather than abruptly, fix for 1-2 seconds. If push-ups - not your strong point, do the exercise with the knee.

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Last week we gave intensive interval training for 30 minutes. If you have not tried it, it's time to do it.

Write in the comments if you liked today's training session. You get on another one next week.