15 Minutes of Hell: An Intense Workout of Simple Exercises

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

After this little interval, you will feel like a good cardio session.

What is needed

Rug or clean outdoor surface (like a bench), tabata timer, courage.

How to do a workout

The complex includes six exercises:

• jumping in a half-squat;
• push-ups with a jump to the arms;
• retention of the "boat";
• burpee with a knee-to-chest jump;
• static "superman";
• side jump plank.

The complex is performed according to the tabata protocol: 20 seconds of work, 10 seconds of rest. Rest one minute after each lap to restore breathing and calm your pulse. Try to maintain a high pace, and do not relax in static exercises. Do 3 to 5 circles as you go.

You shouldn't try this workout if you are overweight or have problems with the cardiovascular system.

How to do exercise

If some exercises seem too difficult for you, you can change them to suit your capabilities and still finish the workout.

Jumping in a semi-squat

Do a half-squat and maintain this position until the end of the exercise. Fold your arms in front of you, keep your back straight.

Push-up with a jump to the arms

Try to jump as close to your arms as possible. Return to the support position while lying down in a neat, controlled movement, without jerking. During push-ups, touch the floor with your chest. If you can't do push-ups, just jump to your hands and return back to the lying position.

Holding the "boat"

Straighten your back, bend your knees, stretch your arms forward. Most likely, the muscles will tremble. This is fine. Hold the position until the end of 20 seconds.

Burpee with a jump "knees to chest"

The most brutal exercise of the complex. After the burpee, you need to jump high, while trying to reach your chest with your knees. You will severely hold your breath, but do not stop: the next exercise is static, so you will have time to rest. If it's too hard, do a classic burpee with a little bounce at the end and a pop over your head.

Static "superman"

In this exercise, the muscles of the back and buttocks receive a static load. Raise your straight arms and legs as high as possible, do not lift your neck, look at the floor.

Side jump plank

Keep your shoulders over your wrists. Control your return to the plank: sudden movements can overload the lumbar spine.