5 circles of hell: a 30-minute workout for the body beautiful and a healthy heart

How to do the exercise

It consists of two parts: a relatively quiet power and high intensity Tabata to the limit. The first will strengthen your muscles, and the second will pump the heart and improve endurance.

The first part you do in EMOM format (every minute on the minute). You need to do each exercise set number of times within a minute and the remaining time to rest. Perform the exercises at a time, and then start again. All you need to do five laps.

1. Walk on the wall by prying - 5 times.
2. Squats on one leg - 5 times each.
3. Fold cross - 15 times.
4. Lifting the body lying on his stomach - 20 times.

How to do the exercises

Walk on the wall by prying

A good exercise to develop strength of arms, shoulders and muscles of the core. While walking, try to stretch the press, that the waist does not sag. At the end of follow push-ups the full range. To simplify the exercise, put your feet on the wall and immediately come back.

Squats on one leg

Keep your back straight, do not wrap the knee of the supporting leg inside. If you can not keep the balance, perform half range or stick for support.

cross fold

Touch the palm of the opposite foot. If you have problems with the lower back, he follows the simplified version: push her to the floor and breaks away from the surface of the blades only.

Lifting the body lying on his stomach

Get your hands behind your head, but do not push at her toes just touch the head, elbows out to the sides. Raise the housing as possible and lower the back. Move smoothly, without jerks. Try to at least briefly to fix the position at the top.

Relax for five minutes and get ready to explode!

How to Perform Tabata

Part of the workout Tabata format consists of four simple exercises. Perform first at maximum intensity for 20 seconds (as last time), and then 10 seconds of rest and start the next.

1. Jumping Jacks.
2. Squats with jumping out.
3. Cliffhanger.
4. Squeezing with a jump to the side.

Do all the exercises in a row, and then try again. If you do not know how to do push-ups, do just jumping around in the palm lying.

If you have problems with the cardiovascular system, before performing intensive systems, consult your physician.

To make it easier to navigate, we have made video Tabata workout with a timer. Just turn it on and do with me.

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Write in the comments how you new training format. I have the strength to explode to Tabata?

And do not forget that we still have a lot of interval and rotary systems for all skill levels. Try them all.