20 minute workout for busy people

It is one of the sample sets of exercises performed in interval that improve metabolism and causes fat burning. As for the effects, I can tell you from my own experience that it will improve your condition. In combination with a proper diet you should notice, after even a short while visual changes.

This training is intense, but do not be discouraged! Customize it to your capabilities, at the beginning perform as many repetitions as you can. The most important is motivation and desire to exercise. You can get addicted 🙂

Just 20 minutes of intense exerciese a day will help you stay in shape. This is certainly good news for those who want to exercise but do not have time to do it.

Top training exercise is in the morning. Why? You will feel satisfied and you start day with a smile:)

1. 1. Jumping rope

When you are jumping, you exercise thigh muscles, calves, buttocks and shoulders which allows us to burn quite a large amount of calories in a short time.

Contraindications for this exercise are: balance disorder, a significant overweight, joint problems or circulatory system, and osteoporosis.

Proper posture at jumping rope:

1. 1. • Upright base body
      • Your elbows should be slightly bent and should maintain near your torso
      • Try to jump on your toes

Time:

8 series

20 seconds-1 series

10 seconds rest between sets

1. 1. Jumps (knees high, close to the chest), squats, leg cast, pump, return to the starting position)

For those less advanced you can perform push-ups on your knees.

(Sample pictures from the internet demonstrating exercises)

Time:

8 series

20 seconds-1 series

10 seconds rest between sets

1. 1. Bounce with the legs change

(Sample pictures from the internet demonstrating exercises)

This exercise strengthens thighs and strengthens legs stroke. We make it low on the legs. Replace the top of the leg so that the right front was once again left leg. Hands working alternately with the legs.

Time:

8 series

20 seconds-1 series

10 seconds rest between sets

1. 1. Pocket knife-exercise for the abdominal muscles

Lie on the floor or foam pad, straighten your body, hold hands straight over your head, and at the same time lift your legs and torso with your hands, your arms and legs should meet roughly in the middle (lower part of the back and buttocks, all the time must be on the ground).

Time:

8 series

20 seconds-1 series

10    econds rest between sets

5. Spikes forward on both feet

Stand, put your feet slightly apart. Then jump forward dynamically, keeping arms at length, bent knees and keep your elbow close to the body. Return to the starting position-performing 3 short strokes back.

Time:

8 series

20 seconds-1 series

10 seconds rest between sets

You can do it! Good luck!