Workout of the day: intense cardio in a regular chair

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

Simple movements, gentle operation and no equipment required.

This workout will pump your hips and core muscles, load your shoulders, accelerate your heart rate and force your body to burn calories vigorously. The whole complex will take from 18 to 30 minutes, depending on the number of repetitions chosen.

The workout consists of two circles with four exercises each. Do each for 30 seconds, then rest for 10-15 seconds and move on to the next.

First, repeat the first circle three to five times, then proceed to the second and do it in the same way.

First circle:

• jumping out of a sitting position on a chair;
• sliding sideways jumping with a touch of the chair;
• jumping to the sides of the chair;
• knee to elbow in a plank with legs on the chair.

Second circle:

• squat jump with a touch of the chair;
• pulling the knees to the chest while sitting on a chair;
• "Rock climber" with support on a chair;
• jumping off the plank with your feet on the chair.

Do it vigorously and do not rest for longer than the prescribed amount of time. In order not to look at the clock, install the tabata timer app on your phone, set the work and rest intervals - and go!