2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
These five sets of exercises are great for those who can't find a couple of hours a day to work out in the gym. The longest one will take 30 minutes. But even it can be done at home. The rest are even shorter. Prepare the rug - now excuses about the lack of time will not pass!
7 minutes
The shortest set of exercises has already been written on Lifehacker. Twelve exercises of 30 seconds each, with short rest breaks (no more than 10 seconds - literally to catch your breath and take the next position) take about 7 minutes in total. During such a workout with the maximum intensity for you, the muscles receive an effect comparable to running for many hours.
10 minutes
This workout is also high intensity, so it won't take long. Perform as many cycles as you can in 10 minutes, if possible without a break for rest. If these exercises are too easy for you, take extra dumbbells.
14 minutes
For plank lovers - a set of 12 exercises. Perform each exercise for about 30 seconds with rest breaks of no more than 10 seconds. For the best effect, do some relaxing stretching after the complex, as your torso will be very tense.
20 minutes
A set of medium-intensity exercises that combines cardio and strength training. Perform each exercise quickly and vigorously for 1 minute. After a complete cycle of 10 exercises, rest for 1 minute and repeat the cycle again.
Exercise helps to speed up your heart rate and create positive stress on your muscles. These exercises also increase the reaction rate. However, jumping gives a rather serious load on the musculoskeletal system, so you should be careful with the implementation of the complex if you have problems with the spine.
30 minutes
The longest complex will take half an hour. However, it will be more pleasant for those who like activities at a calm pace. Do 12-15 repetitions of each exercise. Rest 20-30 seconds between exercises, if necessary. Then repeat the entire cycle two more times.
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