5 circles of hell: vigorous exercise and a cool stretch at the end

How to do a workout

Set a timer and exercise for 40 seconds, rest for the remaining 20 seconds and move on to the next. If you do not have time to recover, try the simplified version: 30 seconds of work and the same amount of rest. To avoid distractions, download the Interval Workout Timer app.

Do all the exercises on the list, and then start over. In total, you need to do five circles. It will take you 25 minutes and you will devote another 5 minutes to working on flexibility.

The complex consists of five exercises:

Running in place and with a high hip lift.
Push-ups with raising the arm to the belt.
Seated Leg Shift.
Jumping lunges.
Swinging bar.

At the end of the video, there is a slight hitch for five minutes. Do it once after completing five laps of your core workout. Breathe deeply, concentrate on your body, and remember to have fun.

If some of the exercises seemed too difficult for you, replace them with simpler options. Read below how to do this.

How to do exercise

Running in place and with a high hip lift

Alternate four steps of a regular running in place and four with a high hip lift. Perform the entire run on half-toes, do not fall on your heels. Work with your hands, maintain a high pace.

If running with a high hip lift makes you gasping for breath, do your regular jogging in place.

Push-ups with raising the arm to the belt

Perform a regular push-up, raise one arm and pull it up to your waist. Hold for a second, then lower it back and repeat the exercise. Alternate your arms every other time. To make the exercise easier, do knee push-ups.

Seated Leg Shift

Move your straight legs from side to side, as if bending around an obstacle. Lean your hands on the floor, try to straighten your back as much as possible. If difficult, use scissors.

Jumping lunges

Fold your arms in front of you and perform lunges. Do not touch the floor with your knee to avoid bumping. For simplicity, do half-range jumping lunges without going deep.

Swing bar

Stand in a plank on your forearms, tighten your abs and glutes. Swing forward and backward at maximum amplitude. To keep things simple, do a regular plank, no wobbling.

How to cool down

Squat with a turn to the side

Roll your knees out to the sides, press your heels to the floor, and keep your back straight. Stretch your hand towards the ceiling, try to turn to the side as much as possible, but do not bend your back.

Hold the pose for a few seconds to get a good feel for the stretch, and then do the same on the other side. Perform two times on each side with four breaths in each position.

If you can't get into a deep squat: your heels come off or your back bends, squat to the depth at which you can maintain the correct technique. You can hold onto a counter or door handle for balance.

Squat turns on the floor

Sink into a deep squat, then turn your body to the side and place your knees on the floor, one in front of the body, the other behind. Bend forward and carry out four breathing cycles in this position.

Then rise up, return to the squat and repeat on the other side. Do it twice in each direction.