How to pump up your body in just half an hour? Effective exercises for home training

In the modern rhythm of life, there is often not enough time for long exercise. But what if you still want to add sport to your routine? In order to keep your body toned, you don’t have to spend long hours in the gym. Together with trainer Ekaterina Nekrasova we have prepared a program of effective home training for the whole body. To perform it, you won’t even need sports equipment.

Table of Contents

How to perform exercises?

All exercises are performed in a circle. Each one should be done for 60 seconds or repeated 20 times. Between exercises, make a 10-second pause. After completing the circle, you should take a break for one minute.

“Caterpillar”

Starting position: standing on the floor, lower yourself on your hands, slightly bending your knees.

Move step by step with your hands on the floor, reaching the plank position on straight arms. Lower to your elbows and then straighten your arms again. Move back up until you return to a straight position.

Angle with touching

Starting position: sitting on the floor with a buttock support, arms stretched out along the body parallel to the floor.

While in this position, alternately touch the floor with your feet. The back should be slightly rounded and the abs tense to avoid strain on the lower back.

Back lunges

Starting position: feet shoulder width apart, hands locked in front of you.

Take a step back on your toe, keeping your body weight on the leg in front of you. As you inhale, perform a squat on one leg, bringing your thigh to parallel with the floor. On the exhale, push yourself upward, tensing the gluteus maximus of the leg in front. Afterward, return to the starting position.

Push-ups with transition

Starting position: standing in a kneeling plank, back in a natural position, pelvis lowered, palms – in projection on the bottom of the chest, slightly wider than the shoulders.

On the inhale perform a push-up, on the exhale bring the body to the starting position. Then take a step with your arm to the side and repeat the push-up.

Squat jumps

Starting position: feet at pelvic width, hands on hips or in front of you.

As you inhale, squat down to parallel with the floor, knees should be pointing towards your toes. As you exhale, jump out and then return to the starting position.