Pumping: Simple Interval Training to Burn Fat

Due to the fact that you can choose your own work and rest time, the training is suitable for people with any level of training. Athletes will do more laps, beginners will do fewer, but everyone will burn a lot of calories and build up their endurance.

How to do the workout

The complex consists of three exercises:

• 10 push-ups;
• 20 air squats;
• 50 regular jump ropes or 30 double jumps.

Set a timer for 20 minutes and start doing the exercises one after another. Finished one circle - immediately start the next one. Rest as needed, but try not to stand for long periods of time. The more intensely you perform the movements, the more calories you will burn and the better your endurance will be.

Note how many laps you made during the entire time. After some time, you can repeat the workout and compare the results.

How to do the exercises

Push ups

Stand in a lying position, place your hands under your shoulders, tighten your abs and buttocks. Bend your elbows and lower yourself until your chest touches the floor. You can stop a little earlier - when there is about 5 cm left to the surface.

Straighten your arms, returning to the prone position. Make sure your lower back doesn't sag and your shoulders don't pull up towards your ears.

If you can't complete 10 reps in a row, that's okay—you can break them up into two or even three sets. If you can only do the movement 1-2 times, and then with poor technique, it’s better to do it push ups from a low support - for example, a bench or box.

Air squats

Place your feet shoulder-width apart or slightly narrower. Place your hands on your belt or clasp them in front of your chest.

Squat until your thighs are parallel to the floor or a little deeper so that your pelvis is below knee level. Just make sure that your heels do not leave the floor and your back does not slouch.

Straighten up and repeat.

Jumping rope

Perform single jumps over jump rope. Try not to lift your shoulders or twist your forearms. Keep your elbows close to your body and make sure you rotate primarily through your hands.

If you know how to perform double jumps over a skipping rope, do them, reducing the number to 30.

Write in the comments how many laps you managed to do in 20 minutes.