The following exercises are included in many intensive training programs that take no more than 15 minutes.
This means you can get in shape in a very short period of time, and all you have to do is get the technique right.
It’s much easier to stay on a 15-minute-per day program, rather than a 1-hour / 3 times a week one.
And we are sure that even the busiest people can find time for such a set.
How to do it right
1. Before you start the workout, do a 5-minute warm-up: some squats, swings of arms and legs, rotations and stretches of the body, as well as warming up the neck and knees.
2. Set a timer for 15 minutes. Do all the exercises one after the other, and stop for rest only if you need it. Repeat the set as many times as possible within these 15 minutes.
3. Repeat the training set once every two days, and try to increase the number of repetitions.
4. After 3 weeks you will increase to a 20 minute workout.
Stand with your feet pointing outwards. Pull your hips back and lower into a squat position until your knees are bent at a 90 degree angle. Contract your butt, jump straight up, and land softly on your feet. Repeat 12 times.
Get down into a plank position. You should feel your abs and legs. Breathe in, bend your elbows to a 90 degree angle, and go down. Exhale, push yourself up and touch the shoulder with the opposite hand. Repeat 12 times on each hand.
Get down to a plank position, and pull your legs towards your hands and jump up with your hands aligned upwards. Get down to the sitting position as in the picture above, and jump back to the original plank position. Repeat 12 times.
Get down to the plank position on your elbows. Pull the left knee towards the left elbow, and return to the original position. Repeat 12 times on each leg.
Jump to the side from a half-squat position, then jump to the other side. Repeat 12 times.
Get down to the plank position as in the picture above. Slowly raise your right hand until it is parallel to the floor, and at the same time move your right leg to the side. Return to the original position, and repeat the action with the other hand. Repeat 3 times on each side.
Stand with your feet parallel to your shoulders. The knees should be slightly bent, and the hands should be placed in front of you. Jump up, and pull your knees to your chest as high as possible. Repeat 12 times.