Fast effective training with your own body weight, quick and easy physical exercises

A quick workout with your own body weight for those who always have no time for it

April 14, 2022, 18:35 MSC

You can work out your entire body in just 20 minutes.

Work, studies, various meetings – all this takes a huge amount of time. And sometimes you don’t have enough time for sports. But in order to get in shape, it is not necessary to visit a fitness club and spend two hours a day there.

World Class gym master trainer

This express workout is suitable for those who don’t have time. It involves all muscles and can be done anywhere.

The complex of intensive exercises includes 5-6 circles consisting of five exercises of six repetitions each. One lap takes about 3-4 minutes, rest after each – 1-3 minutes.

Table des matières

Jumping up

Technique

Stand, feet shoulder-width apart, feet turned outward.
Squat down, pulling the pelvis back. Knees move in the same plane with the foot.
Jump up in a powerful movement, bending in all joints.
It is important to fully straighten in the air and land, going into a squat.

Push-up with a touch

Technique

Stand in a plank, palms are exactly under the shoulders, feet at the width of the pelvis.
Push-up, bringing the shoulder blades together and touching the floor with the chest.
Return to the starting position. Go into the “downward facing dog” pose, pull the tailbone upwards, touch the left foot with the right hand.
Return to the starting position and repeat the push-up.
After doing the same action, but with the left hand to the right foot.

Skater

Technique

In a half squat position, transfer the body weight to the right leg.
Jump to the left foot without touching the floor with the right foot. It is important to fix the position of the foot during the landing and only then make a jump.
Arms move asymmetrically relative to the legs.

Stand up + burpee

Technique

Stand up, feet at the width of the pelvis.
Put your hands on the floor, step your hands forward to the position of the bar.
From the bar do a push-up.
Then with a powerful jump, move your legs to your hands and stand up.
Put your hands on the floor. Jump back, returning to the bar position.
Step with your hands to your feet and straighten up.

Marine

Technique

Stand in a split position: the body weight is transferred to the right leg, the left leg is set back on the toe.
Keeping the body weight on the right leg, go into a crouch.
With a powerful movement jump up, fully extending. In the air change the leg.
Land on the left leg, putting the right one back.
Arms move asymmetrically with the legs.

Powerful exercises involving the upper and lower body, abs, hips, buttocks, shoulder girdle and stabilization. The whole body is put to work. This workout will tone your muscles.