How to pump your entire body in 30 minutes. Interval training with an espander

How to pump your entire body in 30 minutes. Interval training with an espander

This complex is suitable for those who have very little free time.

For full-fledged hour-long workouts, time is not always found, and then interval training comes to the aid of athletes. They are much shorter than the usual ones, but at the same time they are not inferior in effectiveness. It’s a great way to burn fat and increase your overall endurance. But be warned: interval training is not easy, despite its short duration. You’ll have to sweat and work hard!

In the meantime, we suggest you try interval training with an espander from fitness trainer Janelia Skrypnyk. Due to the additional weight, your muscles will have to work even harder.

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If you don’t have an espander, you can work out with a large rubber band. We will work for a minute, then rest for 15 seconds.

Steps in the squat with jumps

Tehnika

• Stand on the elastic band with both feet about shoulder width. In the left hand take the right handle of the exerciser, and in the right hand – the left. The elastic band should be crossed. Keep the bent arms in tension at chest level.
• Sit in a shallow squat and take four steps to the left side.
• At the same time do four jumps out of the squat.
• Now take four steps to the right side and again do jumping out.

Do the exercise for a minute, then rest for 15 seconds.

Leg swings downward

Tehnika

• Stand on all fours, arms bent at the elbows. Straighten your legs and stand on your toes. A little step towards yourself.
• In this position do a swing up first with the left leg and then with the right.
• Try not to bend your legs at the knees. Do not strain the neck.

Do the exercise for a minute, then rest for 15 seconds.

Lunges with the output of the leg up

Tehnika

• Stand on the elastic band with the left foot, hold the handles of the exercise machine in your hands, pulling the elastic band to about chest level.
• Put the right leg back and squat down.
• Return to the starting position and immediately bend the left leg at the knee, bringing it up.

Do the exercise for a minute, then rest for 15 seconds. After resting, change the working leg and repeat the exercise from the beginning.

Raising legs from the reverse plank position

Tehnika

• Sit on the mat. Put the handles of the espander on your feet. Put the rubber band on yourself over the head so that it is approximately at the level of the shoulder blades. Hands are behind your back.
• Push off the floor with your hands, lifting the pelvis and legs up – stand in the reverse plank position.
• Alternately lift up the left leg, then the right. Legs are straight, they are not bent at the knees.
• We do the exercise slowly.

Do the exercise for a minute, then rest for 15 seconds.

Complicated push-ups

Tehnika

• We stand in a supine position. Palms face each other. Elbows look to the sides.
• Do one push-up.
• Then move to the position of push-ups from the knees and make three “jumps” on the hands with powerful movements.
• Repeat all over again.

Do the exercise for a minute, then rest for 15 seconds.

This complex should be repeated 3-4 times. Detailed performance of exercises see in the video.

An excellent addition to training will be running. Read more about how to properly exercise on a treadmill to get results in this article.