If you want to lose some extra weight or tone your body, but you do not have enough time, do not worry, because you do not have to visit the gym or some fancy studio so that you may achieve your goal. All that you need to poses is a great dedication and a solid workout.
Today’s article will present to you a short workout that target each muscle of your body and makes your heart rate to go high. The same is a combination of HIIT and straight training and will stick you to a routine that will help you burn most of the fats in your body. At the same time your muscles will get toned well. The best thing is that you may perform this workout anywhere you want, without any specialized equipment. One of the great benefits is that the entire workout is not lasting more than 7 minutes, which means that is time-saving and will not take much time of your day.
The workout is consisted of 12 simple exercises, including: jumping jacks, wall sit, push-ups, crunches, chair step-ups, squats, triceps dips, planks, high-knees, lunges, push-up rotations, and side planks. Every exercise needs to be performed in a period of 30 seconds and between the exercises you may have a pause of 10 seconds. You will have to perform 3 sets of every exercise.
- Jumping Jacks
- Wall Sit
- Push ups
- Chair Step ups
- Triceps Dips
- High Knees ( Running in Place )
- Push – up Rotations
- Side Plank
The same was popularized in 2013 by the American College of Sports Medicine. The interesting thing about this workout is that one research that was implemented and later published in the health and Fitness Journal shares that the intense trainings that are lasting for a shorter period of time may have the same benefits as the less-intense trainings that are lasting for a longer period of time. So if you are beginner you may start with performance each exercise in a period of ten seconds, and make pause of 10 seconds between the exercises. Do not forget that you will have to make 3 sets of 10 seconds of each exercise. Once you will get into the workout, you will have to increase the intensity of each exercise to 30 seconds.
The great thing about this workout is that you may modify the same. This means that once you will get into the workout you may increase the fitness level, then you can endurance builds or add certain weights. If you tend to a real challenge, then adding in plyometric to this exercise is the right thing.