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Olympic canoeing champion

How to get your body in shape in 20 minutes a day?

Who better than professional athletes to know how to keep their bodies in shape? The training camp takes place 21 days a month, with two or even three training sessions each day, each lasting from two to four hours. Athletes are constantly evolving, looking for something new for themselves, testing their bodies in every way possible.

But people who are not professionally involved in sports or amateur athletes do not need to exhaust their bodies with intensive and long workouts. 20 minutes a day will be enough to feel a burst of strength, energy and vigor. And also, standing in front of the mirror, to see a fit, healthy person and be happy that this time is not wasted.

We suggest you try our version of a short workout, which can be done every day to keep your body toned.

After completing a round of six exercises, rest for three minutes and do it all over again. Important note: wear sneakers, even if you are at home.

Yuri Postrigay

Inhoudsopgave

Jumping jack

This exercise will “accelerate” the heart and increase endurance. We show an easy version without using equipment. But, to increase the level of load, you can perform this exercise with a rubber band or leg weights. Jumping jack is very suitable for cardiovascular support and serves as a warm-up to many workouts.

Techniek:

Starting position – arms are positioned along the torso, lowered, legs standing next to each other.
Perform a jump, simultaneously changing the position of arms and legs – legs are now much wider than shoulders, toes “look” in different directions. Hands are raised up, bent at the elbows, palms touching each other.

Repeat the jumps, changing the position of arms and legs for 30 seconds, then rest for 30 seconds.

Burpee

One of the most energy-consuming exercises, so it is very effective for weight loss. There are many variations of burpees – with jumps on one leg, with jumps on a pedestal, with jumps with a 180-degree turn. We’re going to do the exercise with a push-up. After it becomes easy for you to perform this variant, move on to a more complex one.

Technique of execution:

The starting position is a plank. The toes rest on the floor, the arms are straight and are also on the floor. The body is straight – the back is flat, and the abs are retracted.
Push-up. Elbows should not be close to the body, the angle at the elbow should be about 30 degrees.
With feet jump to the chest.
Standing up, jump up.
Squat down. Put your hands on the floor, and jump back with your feet, thus taking the starting position.

Do the exercise for 30 seconds, then rest for 30 seconds.

Skater

This exercise helps to increase the fat-burning process not only in the abdominal area, gluteal areas, legs, but also throughout the body evenly. If our variant seems light to you, use weighted weights.

Techniek:

Starting position – the left leg is bent at the knee, the right leg is also bent at the knee, but set back. The right hand touches the left toe. The left hand is pulled back.
Jump to the right side on the right leg, thus mirroring our initial position – now the left hand touches the right toe, the left leg is bent at the knee behind, and the right arm is pulled back.

Jump alternately to the left and right sides, changing the position of arms and legs for 30 seconds. After that, rest for 30 seconds.

Dynamic lunges

Lunges are great for fat burning and leg relief. You can do this exercise without weights or use dumbbells, barbell. Dumbbells will make it easier to keep your balance and make the load on your spine lower, but you will fatigue your arms more. A barbell will help you balance better and put more strain on your spine. Therefore, if you have back problems, a barbell is best not to use.

Technique of execution:

Starting position – feet at shoulder width, and we place our hands in front of us in a lock (or they can be placed on the belt).
Jump – the left leg is taken back in the knee 90 degrees, the right leg is bent in the knee in front also at 90 degrees.
Continue jumping, alternately changing legs: left in front, right behind, then left behind, right in front. At the same time touch the floor with the knee when it is behind.

Do the exercise for 30 seconds and then rest for 30 seconds.

Jumping with touching the floor

Want to correct the inner surface of the thigh? Systematically perform floor touch jumps. Watch your breathing during this exercise and keep your back straight. Otherwise, the technique will be severely compromised.

Technique of execution:

Starting position – legs wider than shoulders, hands in front, turned palms facing the body.
Squat down, touch the floor with your hands and then jump up, keeping your back straight.

Do the exercise for 30 seconds, then rest for 30 seconds.

Running in place with knees up

When performing this exercise, avoid landing on your heels and strong heel strikes on the floor – this can lead to joint and spine injuries. Run on your toes only, and land softly and bouncing.

Execution Technique:

Starting position – stand still, arms bent at the elbows at 90 degrees.
Alternately raise your knees so that they touch the palm of your hand. The right knee touches the right palm, the left knee touches the left palm.
Start running on the spot, lifting your legs alternately, keeping your back straight.

Do the exercise for 30 seconds, followed by 30 seconds of rest.

Three nutritional tips

To enjoy the greatest positive changes, be sure to adjust your nutrition. If a person is exercising, he can not constantly feed himself burgers and fries and eat it all with chocolate bars. Wouldn’t you agree?

If you feel hungry, start by drinking a glass of warm water. Most of the time your body is just thirsty, not hungry, but the signals to the brain are the same.
If you want to be healthy, your diet should be varied: choose healthy foods, alternate them, don’t eat the same thing all the time.
Have protein-free days: no meat, fish or dairy products. Two days you use protein, one day “rest” from it. Such a system is a cure for all diseases. Our body does not need as much protein as modern people consume.