You don’t even need equipment for this workout. All exercises are performed in 30 seconds, and together they form the perfect interval workout that burns fat at an alarming rate and makes you a real athlete. Just four minutes a day, and the result is like from half an hour of exercising. And to make your workout more effective, order sports nutrition in the Fitmart online store.
1. Jumping Out Of A Sitting Position
What muscles we train: shoulders, abs, buttocks, inner thighs, calves.
Stand up straight, feet together, stretch your arms above your head.
Jump up and place your feet shoulder-width apart. Squat down and touch the floor with your fingers.
Return to starting position.
Continue to perform the exercise for 30 seconds, trying to do as many repetitions as possible.
In order to lose visceral fat – the main goal of losing weight – the amino acid L-carnitine is required. It helps transport fatty acids directly into the cell. This supplement can be purchased from the Fitmart online store.
2. Push-Ups
What muscles we train: shoulders, muscles of the chest and arms, abs.
Come into a plank position, resting on your palms and toes, arms apart, body extended in a straight line from head to heels.
Perform a push-up, pressing your elbows to your ribs, and return to the starting position.
When lifting, touch your left shoulder with your right hand and lower your hand.
Do push-ups by changing hands.
Continue to perform the exercise for 30 seconds, trying to do as many repetitions as possible.
If it will be very difficult, then you can do push-ups on your knees.
In order for push-ups from the floor to be as effective as possible, special sports supplements are needed. They can be purchased at the Fitmart online store.
3. Horizontal Stand
What muscles we train: shoulders, triceps, abs and buttocks.
Sit on the floor with knees bent, feet on the floor, palms pressed to the floor at hip level. Raise your hips a few inches off the floor.
Lock the hips from above (the body should be parallel to the floor from the shoulders to the knees), straighten the right leg diagonally and touch the right foot with the left hand.
Return to the starting position and repeat the exercise with a change of leg.
Continue to perform the exercise for 30 seconds, trying to do as many repetitions as possible.
4. Running In Place From A Sitting Position
What muscles we train: buttocks, quadriceps, calves.
Stand in a plank position on the floor, resting on your palms and toes, arms apart, body extended in a straight line from head to heels.
Without changing the position of the palms and arms, pull both legs to the chest to about the height of one step (30 cm), then return to the starting position.
Now double the length of the jump.
At the end, try to pull your legs as close to your hands as possible, return to the starting position.
Try to complete the maximum number of repetitions in 30 seconds.
If it will be very difficult, then try to perform the exercise, alternating legs.
5. Wall Climbing
What muscles we train: abs, buttocks, muscles of the arms and legs.
Place your feet hip-width apart, elbows close to your body, hands at shoulder level, palms forward.
Alternate hands quickly, lifting knees to chest (as in a high knee run): extend left arm overhead as right knee raises, lower left elbow, placing right foot on the floor.
Repeat the exercise, alternating arms and legs.
Continue to do the exercises as quickly as possible for 30 seconds.
6. Plank With Knees To Chest
What muscles we train: shoulders, abs and leg muscles.
Get into a plank position on your forearms and toes, with your body extended in a straight line from head to toe.
Pull your right knee to your chest by lifting your hips, then quickly return to the starting position and repeat the exercise, pulling your left knee.
Continue to perform the exercise for 30 seconds, alternating knees.
By the way, special sports nutrition for sports can be ordered on the Fitmart website.
7. Knees And Toes
What muscles we train: abs, buttocks and leg muscles.
Stand with your feet hip-width apart, hands at your sides.
Try to run in place and touch your right knee with your left hand, and vice versa (left knee with your right hand).
Then alternate arms and legs and touching the feet, lifting the knees.
Repeat the exercise, alternating knees and feet.
Continue to perform the exercise for 30 seconds, trying to do as many repetitions as possible.
In order for your body to become healthy and fit, you need desire and diligence. Everything else will surely come. And in order for the metabolism to start working in the right mode, special sports supplements are required. They include essential amino acids, proteins, and healthy carbohydrates. By the way, you can buy them in the Fitmart online store.