This interval training will help you burn a lot of calories and put a good load on your thighs and abs. At the same time, it does not include complex exercises, so it is suitable even for those who do not know how to push up and pull up.
This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
How to do a workout
The complex consists of five exercises:
- Jumps with touching the knee and Jumping Jacks;
- "Rock climber" with support on a bench;
- Squats with jumps and turns;
- Scissors on the bench;
- Push-ups with a jump on the bench.
Set a timer and perform each of them for 40 seconds, rest the rest of the minute and start the next one. If breathing is very erratic, try work and rest intervals of 30 seconds.
When finished, rest for 60-90 seconds and start again. Do three such circles.
How to do exercises
Jumps with touching the knee and Jumping Jacks
With a jump, raise the bent leg and touch the knee with the palms. Repeat the same with the other leg, and then do one jump "legs together - legs apart", raising your arms to shoulder level.
Make connections energetically to warm up well.
"Rock climber" with bench support
Put your hands on a support: a bench, a low horizontal bar, or a chair if you are working out at home. Alternately, bend your legs at the knees, pulling them closer to your chest. Make sure that the press remains tight, the pelvis does not move up and down a lot during the change of legs.
Squats with jumps and twists
Place your feet shoulder-width apart. Do two low jumps in place, then go into a deep squat and jump out of it. Repeat the sequence of movements, but this time turn 90°.
Continue in the same way, unfolding in a new direction after each jump out of the squat.
Scissors on the bench
Sit on a bench, chair or mat spread on the floor. Raise your straight legs, resting your hands on the surface. Keeping your back straight, move your legs up and down in a small range.
Push-ups with a bench jump
Do a push-up, keeping your elbows close to your body, jump your feet to the support, and then jump onto it. Return to the starting position and repeat. Make sure that during push-ups the body remains flat and the lower back does not sag.
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