2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
In 16 minutes of work, you will pump your body better than in half an hour on the track.
This complex consists of effective movements for pumping the legs and body, but its main advantage is in high intensity. Due to short intervals of work and rest, you can accelerate your heart rate to really high values, perfectly pump endurance and create oxygen debt. This means that you will not only burn a lot of calories during your workout, but you will also continue the Effects of exercise intensity and duration on the excess post-exercise oxygen consumption to burn more energy after you finish your workout.
You should not do this workout if you have problems with the cardiovascular system, a lot of excess weight, or other conditions in which high-intensity work is contraindicated.
Perform each movement for 20 seconds, then rest the same amount and move on to the next. When you finish the last exercise, start over. Make 4 circles.
The complex consists of six exercises:
- Jumping out of a squat with a narrow and wide stance.
- Lifting with the knee extended forward.
- Running sideways with a high hip lift.
- Raising the knee in the bar in different directions.
- Exit to the bar.
- Body lifts with touching the feet.
Try to do as many reps as possible in 20 seconds of work. After completing one lap, you can rest for 60 seconds if necessary.
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