30 minutes of aerobic trash health, weight loss and endurance

In this complex strength exercises alternated with intense cardio. You strengthen the muscles and to disperse the pulse accelerated calorie expenditure. Bleed the bonus stamina and coordination, but it will have to try.

What is needed

Slight elevation: bench, chair or step ladder. Application with a timer to set the time and not change it until the end of the complex.

How to do the exercise

The complex consists of 10 exercises:

• running in place;
• Break-dancers;
• Double jump to the hands and up;
• scissors;
• burpee with a jump in length;
• sit-ups with a move back;
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• jumping jacks wise;
• walking hands lying in abutment with by prying;
• Running toward the squat;
• Backward push ups.

Perform each exercise 40 seconds followed by 20 seconds of rest and move on to the next. When you finish last, rest for 1-2 minutes and start again. All you need to do three laps. If you do not have time to relax for 20 seconds, try 30 seconds of work and 30 seconds break.

Running on the spot

Run at a fast pace, raise your knees higher and work with your hands.

Break Dancer

Exercise will pump coordination. You may have to learn it before the beginning of the complex to get used to the movement, not to be confused in the process and does not reduce the intensity. Try to expand the body completely to the side, straighten the raised leg.

Double jump up to the hands and

While jumping-ups lying does not bend the lower back: a sudden movement with slack may damage the spine. keep press tense and avoid jerks.

Scissors

Try not to slouch strongly until the end of the exercise do not lower your feet on the floor.

Burpee with a jump in length

Instead of jumping up in the classic burpee, You are doing the long jump. Then turn around and do the same thing in another direction.

Sit-ups with a move back

Squat thighs below parallel to the floor, do not tear off the heel from the surface. During maha not aspire to lift his leg high, angle of 45-60 ° is sufficient. You can hold a foot in at the point for a moment: it will load even more buttocks.

Jumping jacks cross

Another good exercise is to coordinate. On the first jump place feet wide, and his hands raskinte in hand. Then jump crisscross legs and arms. Change their position after each jump, first right on top, the next time - the left and so on.

Walking hand in focus with lying by prying

Walk your hands on the floor to stop lying, do push-ups and go back. Squeezed to touch breasts sex, keep in suspense press and buttocks, do not arrange the elbows to the sides.

Running toward the squat

Sit to hip parallel with the floor or slightly above, make four steps of moving towards and stretch. Do the same to the other side. Try not to get up from the squat until the end of the exercise. On stretching You will be able to catch your breath a little.

reverse push-ups

Get down to his shoulders parallel to the floor, but not below. Do the exercise smoothly and under control. You can carry it with bent or straight legs. The second is more complicated.

Write if you like exercise, if everything turned out to make and how difficult it was. Next week will receive a new intervalku. And if you still have not tried earlier, be sure to do it.