Summer is coming soon. Are you already in shape? This 10-minute workout will help you lose weight, increase endurance, develop flexibility and strength.
To burn more calories, you need to use a lot of muscles. Isolated exercises, such as biceps curls, will burn far fewer calories than pull-ups, which use energy in addition to the arms and back and core muscles.
All of the exercises in our workout target multiple muscle groups at once, increasing calorie expenditure. At the same time, the movements are quite simple, so you can quickly master them and last longer at high intensity.
The second reason for efficiency is the high pace. These exercises should be performed with maximum efficiency, without rest until full recovery. A high heart rate throughout your workout helps you burn more calories.
1. Arm Penetration
The exercise will strain all the muscles of the body, speed up your heart rate.
Stand up straight with your arms down along your body. As you exhale, lean forward with your back straight and touch the floor with your fingers. Slowly bring your arms forward until you are in a plank position. Then squeeze back up and return to the starting position in the same way. Do 10 repetitions for 3 sets.
2. Burpees with push-ups Stand up
This exercise is a great alternative to regular jumps. It loads the whole body, and especially the buttocks, hips and extensor muscles of the back.
Stand straight and, as you exhale, lean forward and touch the floor with your fingers. Move your legs back so that your body is in a plank position. Push back, jump back up, then jump up and squat down. This is one repetition. Do this 12 repetitions for 3 sets.
Lie down on the mat. Press your lower back firmly to the floor, put your hands behind your head, bend your knees. As you exhale tense your abs and curl up, as you inhale return to the starting position. Make sure your neck and back are not strained. Exercise is done with abs only. Perform 15 curls for 3 sets.
4. Side crunches
This exercise will help you develop powerful legs and work your abs and shoulders.
Lie on your side, lean on your forearms and lift your torso. Lift your feet off the floor and perform amplitude strokes while tensing your abs. Do 20 such contractions for each side for 3 sets.
Stand in a plank pose with your hands at shoulder height. While alternately raising your knees, try to reach for the opposite arm. Make sure your lower back does not sag. Repeat 12 times for 3 sets.
6. Donkey Kick
Kneel, lean on hands, straighten back. Bend one leg at the knee and push it up. Don’t put your knee on the floor so you can feel the back of your thigh and glutes working. Perform 15 times for each leg for 3 sets.