5 circles of hell: killer 30 minute workout for weight loss

How to do a workout

The complex consists of four exercises:

Jumping Jacks Squat
Transition from side bar to "breakdancer";
Burpee on one leg with a jump to the side;
"Star".

Do each exercise for one minute without rest, then take a breath for 1-2 minutes and start over. Do five laps - this will take you 25-30 minutes depending on how long you rest.

If you are just starting out, choose the gentle version: do all the exercises for 30 seconds, and at the end of each circle, rest for a minute. This workout will only take 15 minutes.

How to do exercise

Jumping Jacks Squat

Work the entire interval on bent legs, without straightening. Lean forward with your back straight and touch the floor with your fingers.

If your hips are on fire and you can't continue, switch to regular Jumping Jacks.

Transition from side plank to "breakdancer"

In the side plank, try to keep the body stretched in one line, do not lean on the supporting shoulder.

If the turn seems too difficult, do the side forearm plank with the elbow and knee junction. Do 30 seconds each way.

Burpee on one leg with a jump to the side

After the burpee, make a wide jump to the side. Do not waste your strength on push-ups, just lie down on the floor, and then in the jump, put your supporting leg closer to your hands.

If you cannot do burpees on one leg yet, do the following combination: one lying support + three skater exercises.

Star

Keep your arms and legs on the floor until the end of the exercise. Do not lift your lower back off the floor - it should remain pressed.

If the muscles are too tired and you cannot continue, wrap your arms around your knees and rest for a few seconds in this position, and then continue.

Turn on the timer or follow the video with me.

Write in the comments which movement you most hated your decision to practice. Did you do it for 30 seconds or did you dare for a minute?

And be sure to try other circuit workouts without equipment.