30 minutes of aerobic trash for health, weight loss and endurance

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The workout is suitable for all skill levels and does not require equipment.

In this complex, strength exercises are alternated with intense cardio. You will strengthen your muscles and raise your heart rate to burn calories faster. As a bonus, you will pump up endurance and coordination, but for this you have to try.

What is needed

A small elevation: a bench, a chair, or even a rung of a staircase. App with a timer to set the time and not switch it until the end of the complex.

Application not found

How to do a workout

The complex consists of 10 exercises:

• running in place;
• break dancer;
• double jump to the arms and up;
• scissors;
• long jump burpee;
• back squats;
• jumping jacks crosswise;
• walking with hands in an emphasis while lying down with push-ups;
• running to the side in a squat;
• reverse push-ups.

Do each exercise for 40 seconds, then rest for 20 seconds and move on to the next. When you finish the last one, rest for 1-2 minutes and start over. In total, you need to make three circles. If you don't have time to rest in 20 seconds, try 30 seconds of work and 30 seconds of a break.

Running in place

Run at a fast pace, raise your knees higher and work with your hands.

Break dancer

Exercise improves coordination. You may need to master it before starting the set in order to get used to the movement, not to get confused in the process and not to reduce the intensity. Try to fully unfold the body to the side, straighten the raised leg.

Double jump to arms and up

When jumping in support, do not bend your lower back: a sharp movement with a sagging can harm the spine. Keep your abs tense and avoid jerking.

Scissors

Try not to slouch too much, do not lower your legs to the floor until the end of the exercise.

Long jump burpee

Instead of jumping up like a classic burpee, you do a long jump. Then turn around and do the same in the other direction.

Back Squat

Squat below the parallel of your hips to the floor, do not lift your heels off the surface. When swinging, do not try to raise your leg high, an angle of 45-60 ° will be enough. You can hold your leg at the extreme point for a second: this will further load the buttocks.

Jumping jacks crosswise

Another good coordination exercise. With the first jump, spread your legs wide and spread your arms out to the sides. Then, with a jump, cross your legs and arms. Change their position after each jump: first the right one on top, the next time the left one, and so on.

Walking with hands in an emphasis lying with push-ups

Walk your hands on the floor while lying down, do push-ups and come back. Push up until your chest touches the floor, keep your abs and buttocks in tension, do not spread your elbows to the sides.

Running to the side in a squat

Squat down to the parallel of your hips with the floor or slightly higher, take four sliding steps to the side and stretch. Do the same on the other side. Try not to get out of the squat until the end of the exercise. Stretching can take a little breath.

Reverse push-ups

Sink to the parallel of your shoulders with the floor, but not lower. Do the exercise smoothly and under control. You can do it with bent or straight legs. The second is more difficult.