Short form workouts

You want to keep yourself in shape, but absolutely no time either to go to the fitness club, or give enough attention to home training. What is the solution? Mini-workout for only 1, 5, 8 or 12 minutes! You can always find time for them, and the result from them is not worse than from a full-time hour-long training. Any special in the field of fitness, from the professor of kinesiology to the personal trainer, will agree with this statement: it is much more important not how long or hard you train, but how often and regularly you do it. In this context, five twenty-minute workouts a week are much more effective than two hours, but one. Numerous scientific studies echo this simple logic: short and frequent exercises help the body to control blood sugar and maintain blood pressure within the limits of the norm in comparison with long, but rare. Danish scientists even found that athletes who train in fractional mode, in the end, burn more calories than their less puffing opponents. In general, everything for us, always busy (or weak-willed), is very successful. There is some free time - you can work out, and all these minutes during the day and week will add up to the accumulative effect. Plus, such a cunning tactic allows you to increase the intensity of each training to the limit. After all, squeezing out the maximum for a minute is much easier than trying to maintain the necessary level of load for an hour. But closer to the point. Below are the excellent solutions for the shreds of different lengths cut out by you. Enjoy it!

Exercises for 1 minute: train the whole body at once
For such a short time, a miracle exercise is a birch. After all, this is a kind of standard among the exercises with its own weight, because it is difficult even for a connoisseur of anatomy to name the muscular group that does not take part in it. Well, thanks to the constant change in the position of the body in space, the berms create a great load on the cardiovascular system, training its endurance.

Do it : Stand upright, putting your feet on the width of your shoulders, hands to lower at the sides. Sit down and put your hands on the floor. Now jump back into the lying position so that the body forms a straight line from the head to the heels. Jump back to the sitting position, then straighten your legs and jump up, lifting your hands over the finished one. All was one repetition. Make a maximum for the moment.

Adapting the load : if you want to simplify the birch - do not jump straight at the recumbent, but straighten your legs one after the other. Ready to complicate - do at the bottom point one push-up.

Exercises for 5 minutes: deal with the press
Traditional twists not only tire the abdominal muscles, but can leave behind you a memory of pain in the lower back or neck. Our exercises are safe and painless, plus load the desired muscles at all possible angles.

Do this: Complete all the movements in a row with a minimum of rest between them. When you're done, go back to the very first and repeat the whole chain again. Continue until the five-minute period has expired.

1. Roll-outs on fitball.
Stand in front of the ball on your knees, putting the last on the width of the hips, and the forearms - on the surface of the projectile. Strain your abdominal muscles and, without bending in the lower back, smoothly roll forward, straightening your arms. Hold a second pause, then return to the starting position. Do 10 repetitions.

2. Grouping on fitball.
Put your hands on the floor for shoulder width, and put your feet on the ball. Keep all limbs absolutely straight and do not sag in the lower back. Now smoothly roll the projectile to your shoulders, lifting the pelvis up. At the same time, leave your hands straight. Hold for a second and return to the starting position. Perform 1O repetitions.

Z. Folding lying.
Lie on his back, placing his hips at right angles to the body, and the legs - at the same angle to the hips. Hand your hands in front of you, on each side of your hips. Simultaneously, straighten your legs and take your hands straight back. Return to the starting position. Do 10 repetitions.

4. Side lath with rotation.
Start from the position of the bar - it's like lying down, but standing on your forearms. Place the elbows strictly under the shoulder joints, the abdomen and buttocks tense, do not sag in the lower back. Turn the body so that you stand on your left forearm. Hold in this position for 2 seconds, return to the starting position and turn to the other side. Continue to spin for 30 seconds.

Exercises for 8 minutes: disperse metabolism
This training express program was developed by Craig Bellantine, author of the book Turbulence Training. Here everything is as it should: develops endurance, melts fat and strengthens muscles.

Do this : Start with the first exercise and complete a full interval of 4 minutes. Only after this go to the next movement.

1. Full squat
Put your feet slightly wider than your shoulders and slightly turn your socks out, hands down, sit down. In one movement, straighten your legs, stand on your toes and stretch your arms in front of you. Return to the starting position. Make a maximum of repetitions in 20 seconds, then 10 seconds rest - it will be one set. Do these eight in a row.

2. Drops with a change of legs
Take a step forward with your right foot and lower yourself into the lunge, bending both knees. Pull the right foot off the floor and go back, holding it on the weight. Immediately step back with the same right limb and again sink into the lunge, now with your left foot in front. Arise from the lunge, bring the right foot to the left - and you will end one repetition. Do a maximum of such for 20 seconds, rest 10 seconds (this is one set) and change your leg. Continue to alternate the parties after each respite. Just make eight sets: four right foot and the same left.

Exercises for 12 minutes: Improve cardio
Most interval training includes only two speeds - supersonic and at a snail's pace. But ours is fraught with a third option - the average speed. According to Professor Jens Bangsbaugh of the University of Copenhagen, this method allows to maintain a higher level of heartbeat. Plus has a positive effect on running speed in general. That is, after training on our "cat", you can quickly overcome your favorite distance, whatever it was.

Do this : after a short warm-up follow this 12-minute plan. By the way, you can use any cardio for this. Finish the hitch.

Slowly jog.

0: 31-0: 50 Run with an average speed for you.
0: 51-1: 00 Maximize your speed!
1: 01-5: 00 Repeat the entire cycle four more times.
5: 01-6: 59 Do not run. Walk calmly.
7: 00-7: 30 Slowly jog.
7: 31-7: 50 Go from the average speed for you.
7: 51-8: 00 Maximize your speed!
8: 01-12: 00 Repeat the entire cycle four more times.