Burn fat in 20 minutes. Powerful interval training for the whole body

Burn fat in 20 minutes. Powerful interval training for the whole body

No equipment will be needed.

Fast pace, fast life, and fast workout. Okay, 20 minutes is only a small part of the day, but you can use it to your advantage. You won’t even need any equipment or exercise equipment – all you need is your desire and some free space.

fitness trainer, master of sports in fitness and bodybuilding

Remember to do a joint warm-up before your workout!

Jumping Jack + knee-elbow

Teknikk

• Stand with your feet shoulder-width apart, arms bent at the elbows and apart.
• Jump to spread your legs wider, then jump to bring them together and bring your elbows together in front of you.
• Touch your right knee with your left elbow.
• Do the jumping jack again and then touch your left knee with your right elbow.

Perform for 45 seconds and then rest for 15 seconds. Repeat the cycle four times.

Front squats

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• Stand up straight with your hands locked in front of you.
• Take a step to the right and perform a squat.
• Then step to the left and squat again.

Perform four 45-second sets with 15-second intervals.

Lunge with a jump

Teknikk

• Stand up straight, hands interlocked in front of you.
• Lunge backwards on the right leg. Make sure that the pelvis does not shift and the lunge is not too wide.
• As you lift up, do a small hop on the right leg, and unhook your arms and take them back. The left leg goes up in a bent position, do not bring it up too much.

Do 45 seconds, and after a rest change the leg and repeat the exercise. In total, you need to perform two approaches for each leg.

Upper-lower plank with pushup

Teknikk

• Stand in the plank on straight arms, the body is a straight line.
• Take turns bending your arms at the elbows, moving to the position of the lower plank. Then alternately unbend your arms and stand in a supine position.
• From this position, do a push-up.

Perform such a cycle for 45 seconds, rest – 15 seconds. Do four approaches.

Bicycle

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• Lie on your back, hands behind your head, legs bent at the knees. Raise your body slightly, lift your feet off the floor.
• Alternately bend first the right and then the left leg, touching the opposite knee with your elbow.
• Do the exercise in dynamics.

Do four approaches of 45 seconds, don’t forget to rest for 15 seconds between approaches.

The workout is over. For a detailed execution of the exercises, see the video.

Do not forget to stretch after training. Muscles need to recover after intensive work.