At the gym, you rarely have time for a full workout, but you always want to look good, young and energetic. Just add intense interval training to your routine for the week. Its peculiarity is that for a certain period of time you work at maximum.
What are the benefits of such training?
- Improve the function of the cardiovascular system.
- Increase overall stamina.
- Burn calories efficiently.
- Increase your energy efficiency.
- Burn off the fat layer.
- Save your time.
- Strengthen your bones and joints.
- Improve psycho-emotional state.
These exercises work for the whole body. Thanks to this, you will not only lose weight, but also build muscle. Do the exercises at the time that suits you. Three important rules – warm up well, eat 2-3 hours before training, drink water.
Want to improve your score?
Tip 1. The 5-minute pre-workout warm-up gently prepares your body.
Tip 2: Extend the last 15 seconds of each set of each exercise as much as possible.
Tip 3: Use a timer. It allows you to work at a specific time.
Tip 4. Increase the difficulty of the exercises. Your body adapts to repetitive stress and slows your progress.
Tip 5. If you want to lose a few pounds of fat, stay in a calorie deficit. Your goal is to spend more than you ate.
Fat burning exercises
Do two laps. Each set includes two consecutive exercises without interruption.
Run with high hips + bouncy arms
Technology:
Exercise 1
- Standing, suddenly start lifting your knee parallel to the floor. The back is straight.
Exercise 2
- Standing, jump and spread your arms and legs to the sides.
- On the second jump, bring your arms and legs back to the starting position.
- Land softly on tiptoe.
Do each exercise for 45 seconds. Rest between sets of 15 seconds.
Jump squat + squat
Technology:
Exercise 1
- Standing up, do deep squats with a straight back.
- From below, jump up and to the sides explosively.
- Land on your toes by bending your knees.
Exercise 2
- Lie on your back
- Legs bent at the knees, hands in front of you.
- As you exhale, lift your torso and hold it for a second.
- As you inhale, slowly lower yourself down for two seconds.
Do each exercise for 45 seconds. Rest between sets of 15 seconds.
Burpee + boat
Technology:
Exercise 1
- Standing up, do a deep squat.
- plank pass.
- Jump off the squat board.
- Jump from the squat.
Exercise 2
- Lie on your stomach.
- Straighten your arms and legs.
- Raise your torso and legs at the same time and hold the upper position for a second.
Do each exercise for 45 seconds. Rest between sets of 15 seconds.
Push-ups + lunges
Technology:
Exercise 1
- Keep your body straight. Distribute the load over the entire surface of the hands and fingers.
- Lower yourself to a 90 degree angle.
- Exhale forcefully as you stand up.
Exercise 2
- Straighten your back from a standing position, jump one leg forward and bend it at the knee joint.
- Lower your knee to a 90 degree angle.
- Stand up on your right foot.
- Repeat the exercise with the left leg.
Do each exercise for 45 seconds. Rest between sets of 15 seconds.
Climbing + tiptoe jumping
Technology:
Exercise 1
- Emphasize straight arms and straight legs.
- The arms are parallel to the chest, slightly wider than the shoulders.
- We rounded off the back a little, the buttocks and abdomen are tight.
- One at a time, bring your knees to your chest and return to the starting position.
Exercise 2
- Perform a powerful upward jump from a standing position.
- At the top of the heel, touch your feet with your hands.
- Land on your toes with your knees slightly bent.
Do each exercise for 45 seconds. Rest between sets of 15 seconds.
Don’t over-diet, exercise regularly, and exercise as much as possible throughout the day. You will be amazed at the results in the second month of training.
