Pumping: three short workouts for an active day

If you can't seem to get yourself into regular exercise, try these little routines. Each of them will take only 8 minutes, strengthen the muscles, raise the pulse a little and help to throw off the stress accumulated during the day.

Classes do not require equipment, so they are suitable for home. For example, do the first and third sets before and after work, and the second at a break. This workout only includes stretching, so you can do it without gym clothes and a mat and without sweating.

How to do workouts

Complexes include 4 exercises. You set a timer and do each of them for 30 seconds, after which you start over. In total, you need to do 4 circles.

If you don’t have time at all, you can further shorten the workout and repeat, for example, only two circles. It'll still be better than nothing. And due to the alternation of the intensity of exercises, you do not even need to rest between sets.

Here are the exercises included in the workout.

Complex 1

1. Double jumps legs together - legs apart.
2. Squat with pulsation and exit on socks.
3. rock climber.
4. Plank.

Complex 2

1. Warm up arms and shoulders.
2. Back stretch and lunge to the side.
3. Leaning forward and lunging back.
4. Flexion and extension of the spine.

Complex 3

• Half-burpee with bringing the knee to the chest.
• Glute Bridge.
• Worm.
• Raising bent legs lying on the stomach.

How to do the exercises

Double jumps legs together - legs apart

Put your feet together, lower your arms along the body. Jump with legs wide apart, and another in the same position. Extend your arms to the sides.

Then, with a jump, connect your legs and repeat.

Squat with pulsation and exit on socks

Sit down until the hips are parallel to the floor, at the bottom point, perform another springy squat. Straighten up and rise on your toes, raising your hands up.

Return to the starting position and repeat again.

rock climber

Stand in an emphasis lying, bend one leg at the knee and pull it to your chest, and then change legs with a jump.

Try not to throw up your pelvis too much while moving.

plank

Get into an upright position. Tighten your abs, tilt your pelvis back. Hold the position and watch your lower back - it should not sag.

Arm and shoulder warm-up

Turn your hands palms forward and raise them up. Over your head, gently rotate your hands with your thumbs forward. Move your straight arms behind your back and interlock your fingers.

Raise your arms gently and gently, being careful not to lift your shoulders. Move within your range and stop when discomfort turns into pain.

Disengage your fingers and move your hands forward again, turning them palms forward above your head.

Back stretch and side lunge

Put your feet together, raise your arms through your sides and grab your left wrist with your right. Push your pelvis to the right and tilt your body and arms to the left, stretching your side.

Imagine that two glass walls are installed close to you in front and behind, and you move between them. This will help avoid unnecessary leaning forward.

Straighten up, disengage your hands, but leave them at the top. Lunge to the right and push your pelvis back, stretching your right thigh. Bring your legs together and repeat the same on the other side.

Forward bends and shallow back lunges

Stand with your feet hip-width apart, raise your arms above your head. Gently bend at the hips and bend forward with a straight back.

Do it slowly, feel how your back is stretched from the crown to the tailbone. Bend your knees slightly to avoid overstretching the back of your thighs.

Go down as deep as you can, spend a couple of seconds down, and then just as smoothly rise to the starting position.

Then move your right leg back, turning the foot at 45 degrees, and bend the left knee. Stretch your arms up and feel how stretched muscles in the groin, as well as the calf behind the standing leg.

Return to the starting position and repeat first - a smooth tilt, then a lunge with the left leg.

Flexion and extension of the spine

Stand straight, connect your legs, and lower your arms freely along the body.

Gently tilt your head, then round your upper back and only then your lower back. You can bend your knees so as not to pull on the back of your thigh.

Perform the movement slowly, as if bending your back vertebra by vertebra. After the entire back is down, start to rise. Do it just as calmly and smoothly: first the lower back, then the chest, and only then the head.

Half burpee with knee to chest

Bend over and put your hands on the floor, with a jump go to point-blank range. Bend your right leg at the knee and bring it to your chest. Perform two repetitions of the climbing exercise, return the foot back, put your legs in front of your hands with a jump and straighten up.

Glute Bridge

Lie on your back, put your hands along the body, bend your knees at a right angle. Raise the pelvis up and lower it back to the floor. Squeeze your buttocks at the top to load them better.

Worm

Stand straight, lean forward and place your hands on the floor. Walk your palms across the floor until it stops lying down, and then in the same way do the opposite way and straighten up.

Raising bent legs lying on the stomach

Lie on your stomach, put your hands in front of your face with palms on top of each other and rest your forehead on them. Bend your knees, slightly spread them apart and connect your feet.

Lift your hips off the floor and return back. If you can, hold the position for 1-2 seconds before lowering your legs.

Write how you like these mini workouts.