These exercises are included in many intense training programs that take no more than 15 minutes. It means you can get in shape in a very short time, and all you need to do is get the technique right.
1.Before beginning your training, do a 5-minute warm-up: some squats, arm and leg swings, body rotations and bends, as well as neck and knee warm-ups.
2.Set a timer for 15 minutes. Do all the exercises one after another, only stopping to rest if you really need it. Repeat the set as many times as you can manage in 15 minutes.
3.Repeat the training set every two days, and try to increase the number of reps.
4.Raise the time of the training to 20 minutes after 3 weeks.
Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Strain your buttocks, jump straight up, and land softly. Repeat 12 times.
Take up the plank position with your legs, back, and neck forming a straight line. Your leg and stomach muscles should be strained. Breathing in, bend your elbows to form right angles, and go down. Breathing out, push yourself up and touch your shoulder with the opposite hand. Repeat 12 times changing hands. You can also do this propped on your knees.
Take up the plank position with your legs, back, and neck forming a straight line, and your leg and stomach muscles strained. Pull your feet to your hands in a jump, then jump up, straightening your arms up as well. Return to the sitting prop position, and jump back to the initial one. Repeat 12 times.
The initial position is a plank propped on your elbows. Pull your left knee to your left elbow, then return to the initial position. Repeat with your other leg. Repeat 12 times.
Jump up and to the side from the half-squat position, and then jump to the other side. Repeat 12 times.
Do the plank with your legs, back, and neck forming a straight line, and your leg and stomach muscles strained. Smoothly lift your right arm until it’s parallel to the floor, all the while moving your right leg to the side. Return to the initial position, and do the same for your other arm. Repeat 3 times for each side.
Set your heels shoulder-width apart. Your knees should be slightly bent, and your hands are in front of you. Jump up, and pull your knees to your chest as high as you can, then land softly. Repeat 12 times.