Intense workout in 30 minutes

What is needed

Jump rope, some free space, timer, rug (optional). Download the tabata app so you don't have to switch timers right during the complex.

How to train

The workout includes five exercises:

jumping rope;
push-ups with a touch of the elbow with the knee;
lunges and jump squats;
diagonal crease;
lifting arms and legs in the bar.

Exercise for 40 seconds, then rest for 20 seconds. When you finish the last item on the list, go straight to the first one. Do five laps, this will take 25 minutes.

The exercises are structured in such a way that you have time to catch your breath. But if you feel that 20 seconds is not enough, then switch to the 30/30 format: work half a minute, rest half a minute.

All exercises from the list can be adjusted to suit your capabilities - below we will tell you how to do this.

How to do the exercises

Jumping rope

Straighten your back, straighten and lower your shoulders, look forward. When jumping, try to twist only with your wrists, and not with your whole arm, keep your elbows close to your body.

If you don't have a rope, change the exercise. Run on half-toes, raising your knees high. Do this intensely, help yourself with your hands.

Knee push-ups

After push-ups, lift the leg bent at the knee and touch the elbow. So the abs and legs are connected a little more, and the hands, on the contrary, get a little rest. During push-ups, do not spread your elbows to the sides, they should "look" back. At the lowest point, touch the floor with your chest.

A simplified version is push-ups from the support. The higher the support, the easier it is to complete the exercise.

Lunges and Jump Squats

This exercise should raise your heart rate, so do it quickly and don't get carried away by the range of lunges and squats. In lunges, do not touch the floor behind with a standing knee; in squats, lower your hips to parallel with the floor, not lower.

If the exercise is difficult for you, reduce the range, but try to increase the speed of execution at the same time.

Diagonal fold

While lifting, turn the body to the side and touch the opposite leg with your hand. Alternate your legs every other time. Try not to bend your knees.

If you want an easier option, place your hands behind your head and bring the elbow and knee of the opposite leg together.

Raising legs and arms in the bar

Stand in a plank, place your arms under your shoulders, and tighten your abs and glutes. In turn, raise the opposite arm and leg and put it back.

If you cannot maintain balance on one arm and leg, first raise only your right hand, then lower it to the floor and raise your left. It's the same with the legs.