Harsh homemade cardio in 20 minutes

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

Load your body to the fullest without a horizontal bar and dumbbells.

This workout will work your triceps and chest, shoulders, hips and abs, make you breathe heavily and burn calories hard for 20 minutes or more. Do it three times a week and give it your all, and very soon you will stop choking, taking a quick step or climbing the stairs to the third floor.

What is needed

Box, bench, chair or other stable furniture about 50 cm in height, rug, timer, 3-4 meters of free space.

How to do a workout

The workout consists of six exercises:

• 20 Jumping Jacks.
• 20 air squats.
• 10 burpees with a high jump.
• 20 times - exercise "bike".
• 20 lunges with jumping (10 from each leg).
• 10 push-ups with raising arms and legs.

As soon as you have finished one exercise, move on to the next without rest. When you’re done, take a moment to rest and then start over. In total, you need to do five circles.

How to do exercise

Jumping "legs together - legs apart" (Jumping Jacks)

Great exercise to warm up. Do it at a pace.

Air squats

Do it in full range, below the parallel of the hips to the floor. Turn the socks slightly outward so that your knees do not go inward during the climb. Keep your back straight and keep your heels on the floor.

Daisy Jump Burpee

At the bottom, touch the floor with your chest and hips. It is not necessary to go down with a strict push-up: fall on your stomach on the floor, and then, with a jump, put your legs closer to your hands.

A simplified version is a lying emphasis with a step on an elevation. Stand at an emphasis lying, with a jump, pull your legs to your arms, straighten up, step up to an elevation, go back down and repeat again.

Bike

In this exercise, the abs remain tense at all times. If, after a dozen, your muscles contract, stretch out on the floor for 1-3 seconds, and then finish the exercise.

Jumping lunges

During the lunge, do not touch the floor with your standing leg behind, let 3-5 cm remain between the knee and the floor. You can do 10 lunges with your right foot, and then 10 with your left. Or, if your muscles get clogged and sore, change your legs every five times.

Push-ups with raising arms and legs

This exercise builds not only hand strength, but also a sense of balance. Raise your arm and leg with a smooth motion, not a jerk, fix for 1-2 seconds. If push-ups are not your forte, do the exercise from your knees.

Last week we did an intense interval workout for 30 minutes. If you haven't tried it yet, now is the time to do it.