Find out how you can quickly and most importantly conduct a workout efficiently, devoting just 15 minutes a day. The result comes after 2 weeks. Most people believe that playing sports is time consuming. Today we will dispel these beliefs and give examples of 15 minute workout complexes. None are intended for men, women and weight loss.
15-minute workout complex for girls
First you need to master the technique of all three movements and only after that start full-fledged exercises. Your task in this complex is to conduct three rounds with a decrease in the number of repetitions according to the scheme 21-15-9. Simply put, you first need to perform 21 repetitions of each proposed movement and, without a pause for rest, go to the second round. This time, all movements are repeated 15 times, and in the third round - 9 times.
- Burpee. Sit down and rest your palms on the ground, while your knee joints should touch your chest at this time. After that, throw your legs back sharply, thereby taking the support while lying down, but you must touch the ground with your whole body. Begin to straighten your arms by raising your pelvis. Stepping forward to the arms, take a standing position and jump up, while making a clap with the crabs above the head. All the above described actions constitute one repetition.
- Jumping on an object. Position yourself while standing by an object that has sufficient stability, for example, a box, at a distance of 30 centimeters. Begin to bend your knee joints while pulling your arms back. Throwing your hands sharply forward, jump onto the object. During landing, be sure to slightly bend your knee joints.
- Deadlift. Your feet are at hip level and the bar is on the ground in front of you. Lean forward, slightly bending the knee joints, and the pelvis is pulled back so that the weight of the body is transferred to the heels. The bar must be taken with an upper grip, placing your arms wider than your legs on the bar. You also need to fully straighten your arms. Make sure that the spinal column is in a neutral position and forms one line with the head.
Keeping your back in an even position, start lifting the projectile along a trajectory close to a straight line. In the upper end position, the shoulders should be slightly pulled back, but the body should not be deflected.
15-minute workout complex for men
Before starting the complex, you should warm up for five minutes. You can do squats, swinging limbs, body bends, etc. Set a timer for 15 minutes, as you need to meet this exact time. Train three times a week. It is necessary to work with high intensity.
- Sumo squats followed by jumping out. Place your feet wider than your shoulder joints, and turn your feet outward. Taking your hips back, start squatting until a 90-degree angle is formed at the knee joints. During movement, it is necessary to strain the muscles of the buttocks. After that, jump up. You need to do 12 repetitions.
- Push-ups with the raise of the arm. Get into a push-up position. Tighten your abs and leg muscles. Inhaling, lower yourself until an angle of 90 degrees is formed in the elbow joints. Exhaling, perform an upward movement and touch one hand to the opposite shoulder joint. You need to do 12 repetitions.
- Jump plank. Take a lying position - your body is stretched out in a straight line, the muscles of the abdomen and legs are in tension. With a jump, you need to pull your legs to your arms and jump out. After landing, take up a squat position and return to the starting position with a jump. Do 12 reps.
- A plank with a pull-up of the knee joints. The starting position is similar to the previous movement, but it is necessary to rely not on the palms, but on the elbow joints. Pull one knee up to the elbow joint of the same name. After returning to the starting position, follow with the other leg. In total, you need to do 12 repetitions.
- Jumping up and to the sides. And the position of the half-squat must be jumped up and to the side. 12 repetitions in total.
- Plank with an arm lift. Take an emphasis in a prone position, and at the same time your body should be in a straight line. Raise your right arm parallel to the ground while pushing your left leg out to the side. After returning to the starting position, it is necessary to repeat the movement in the other direction. It is necessary to perform three repetitions in each direction.
- Jumping the knee to the chest. After jumping out, pull the knee joints to the ore cage as close as possible. Do 12 reps.
15 minutes workout complex for weight loss
Each exercise must be repeated 15 times. You should complete the maximum number of laps in 15 minutes.
- Snowboarder. Take a position like on a snowboard - your hips are parallel to the ground, and your feet are slightly wider than your shoulder joints. You need to touch the ground with your front hand. It should also be noted that the legs should not be in line, and the knee joints should not protrude beyond the toes. Jumping up, you need to turn around and, upon landing, take a mirror position. Land softly and immediately after touching the ground, touch the hand in front of the ground. After completing 15 repetitions, immediately go to the second movement.
- V-crunches. Get into a "V" seated position. Legs should be extended forward and not touching the ground. Spread your arms to the sides. Bring the knee joints to the chest and wrap your arms around them. In total, you need to perform 15 repetitions.
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