Strengthen your core, improve your balance and build muscle in less than 15 minutes
If you are short on time and can only fit in one or two effective sessions a week, total body training is a great way to improve your strength and keep fit, see how to boost your metabolism!
Metabolism is often equated with metabolic rate, or the number of calories you burn. Obviously, the higher it is, the more calories you burn and the easier it is to lose weight and keep it off.
Strength training that is effective at the same time raises your heart rate, burns energy and increases your metabolism. A high metabolism also gives you energy and makes you feel better.
It consists of five exercises that are performed as a circuit, one after the other. Perform each exercise for 30 seconds, rest for 15 seconds and then move on to the next exercise. Rest for 90 seconds, then repeat twice for a total of three rounds.
1. Bulgarian Split Squat
Stand about one foot in front of the bench and place the tip of your left foot on the bench, bending the knee slightly. Keeping your back straight and your abs tight, lean your upper body forward slightly and bend your knees to lower yourself as far as possible, or until your left knee almost touches the floor. Pause and push up on your right heel. This is one repetition.
Perform as many reps as possible in 30 seconds (per side) and immediately move on to the next exercise.
2. Pushup and Reverse Shoulder Press
Place your hands a little more than shoulder-width apart on the floor and stretch your feet back so that your body is in a straight line from head to toe; then push your buttocks up by stretching your arms. From this position, bend your elbows to lower your head until it almost touches the floor. Push yourself up again by stretching your arms, then return to the starting position. This is one repetition.
Complete as many reps as possible in 30 seconds and move on to the next exercise.
3. Single-Leg Floor Tapping
Stand up straight, put your weight on your right leg, lean forward from your hips and keep your back straight. At the same time, reach for the floor with your left hand while keeping your left leg in a straight line with your back. Pause and return to starting position. This is one repetition. Complete all reps, then switch legs and repeat.
Complete as many reps as possible in 30 seconds (per side) and move on to the next exercise.
4. Worm exercise
Stand with feet hip width apart and arms at sides. Keep your legs straight and your abs tight. Place your hands on the floor in front of your feet and walk forward with your hands until you are in a high plank position. Bring your right hand to your left shoulder and lower your hand back to the floor, then repeat with your left hand to your right shoulder, keeping your hips and body still, then bring your hands back to your feet and return to a standing position. This is one repetition.
Complete as many reps as possible in 30 seconds and move on to the next exercise.
5. Bridge on bench
Lie on floor and place heels on bench. Raise your hips and press your heels into the bench. Tense your abs and glutes and come back down with your buttocks. This is one repetition.
Do as many reps as you can in 30 seconds.
Keep reading: Just 1 exercise to tone your abs, arms and glutes in 5 minutes
