Pumping: an energetic workout for those who are struggling with being overweight

In this complex, we have collected simple and effective exercises that will make you sweat. Lay a mat, turn on peppy music and tune in to a good workout.

How to do the workout

To make it more convenient to perform the complex, download the application with an interval timer. So you can navigate by sound and not be looking at the clock all the time.

Each exercise from the list will need to be performed for 30 seconds, and rest - only 10 seconds. After a short break, move on to another movement.

In this way, you will need to perform the following exercises:

1. Squat with bringing the knee to the elbow.
2. Plank steps.
3. Lunges with twisting of the body with the right leg.
4. "Rock climber".
5. Lunges with twisting of the body from the left leg.
6. Butterfly fold.

Then rest for two minutes and start again. If you have not practiced for a long time, start with three circles and gradually increase their number to six.

How to do exercises

Squat with knee to elbow

Place your feet shoulder-width apart. Place your hands behind your head and spread your elbows out to the sides. Perform a squat, straighten up, lift the bent right leg and turn the body to the right, trying to reach the knee with the left elbow.

Lower the leg and repeat the same on the other side: squat, raise the left knee and turn to the left. Alternate sides through time. Work hard.

Plank Steps

Stand in an emphasis lying, put your feet together, and your hands - shoulder-width apart. Tighten your abs so that your lower back does not sag.

Take a step to the right with your right foot, and substitute your left hand to the other hand. Then step to the right with your left foot and right hand, returning to the starting position, but slightly to the right of where you started.

Do the same in reverse. Continue to move in this way, maintaining tension in the muscles of the body.

Body twist lunges

Lunge back with your right leg, then lift up and bring your knee forward while twisting your torso to the right. Lower yourself into a lunge again. Keep working in this way for 30 seconds.

After the climbing exercise, repeat lunges with twisting from the left leg.

rock climber

Stand in an emphasis lying, tighten the press. Pull the knee of the right leg to the chest, put the leg back and repeat the same with the other. Alternate legs, move vigorously. Make sure your shoulders stay down and your lower back doesn't sag.

Butterfly pleat

Sit on the floor, connect the feet and bring them closer to the pelvis, turn your knees to the sides. Lie on your back, put your hands behind your head and straighten them.

Tightening the press, perform a fold, touch the feet with your hands and return back to the floor. Continue in the same spirit. Make sure that the lower back does not bend before lifting - press it to the floor.

Write how you workout. How many laps did you do?