Pumping: losing weight at home without simulators and shells

This workout consists of cardio exercises that do not require any shells and at the same time load the muscles well.

Due to the interval format, you will perform the complex at a high heart rate, which will help you burn a lot of calories. And thanks to strength exercises with your body weight, you will not only help your body get rid of fat reserves, but also strengthen your muscles.

What's more, the intervals can be adjusted to suit your fitness level, so over time you'll be able to lengthen the session, make it even more intense and still burn a lot of calories, despite habit.

How to do the workout

The complex consists of the following exercises:

1. Running in place with a lunge.
2. Emphasis lying and squatting.
3. "Skater".
4. Jumping with a turn.
5. Plank walking.
6. Fold with change of legs.

If you're just starting out, do each exercise for 30 seconds and rest for the rest of the minute. At the end of the circle, rest for 1-2 minutes and start again. Make two circles.

If you still have strength left at the end of the workout, next time try to work for 40 seconds and rest for 20, and gradually add one circle until you reach five.

Such a workout will take 35 minutes and will be an excellent alternative to calm cardio on a track or an exercise bike. You can repeat it 3-4 times a week, with a rest day between sessions.

How to do exercises

Running in place with a lunge

Perform three leg changes while running in place. Raise your knees high and land on your toes - do not put your heels on the floor. Then lunge back with the leg that was left up after running in place. You can not touch the floor with your knee, but try to sit lower.

Rise from the lunge, bend the back of the standing leg at the knee and bring it forward. Repeat from the beginning, only now drop into a lunge on the other leg.

Lying and squatting

Lower yourself into a squat until your thighs are parallel to the floor. From this position, bend down and put your hands on the floor, and then jump out to the lying position. Check that the lower back does not sag down, keep press tense.

Again, with a jump, substitute your legs to your hands and lift your body. Stay in a squat, do not straighten your legs. Lock the position for a second and again go to the prone position. Alternate these positions.

If the jump escape seems too difficult, do the simplified version - put your feet one at a time, both when exiting from a prone position and when returning to a squat.

Skater

Jump from side to side, accompanying the movement with your hands, as if you were skating. Make sure that after the jump, the leg with which you just repelled is transferred back to the supporting one.

To begin with, move in a small range, increase it over time - try to jump farther to the side. And move vigorously.

Jumping with a turn

With a jump, turn sideways and go into a squat, tilt the body and touch the floor with your fingers. Then jump higher while simultaneously turning 180°, and again go into a squat with a lean and touch the floor. Continue in the same spirit, with each jump, turning into a new position.

For starters, you can jump with a 90 ° turn - be guided by the corners of the room. You will do the first squat facing the corner to your right, then turn around to the one to the left.

Plank walking

Stand in an emphasis lying, tighten the press and buttocks. Step right hand and foot to the right, and then take the same step with the left hand and foot to return to the starting position, but to the right of where you started.

In turn, lower your right and left forearms to the floor, and then rise again to point-blank lying on your palms. Do the same to the left side and continue until the time runs out.

Fold with change of legs

Lie on the floor, stretch your arms above your head. Bend your right leg at the knee and lift your torso into a sitting position. Straighten your arms forward, as if reaching for something.

Return to starting position, switch legs - straighten the right and bend the left, and repeat crease. Continue alternating legs every other time.

Share your impressions in the comments: for how many seconds did you work and how did you feel?