Intensive full body workout program for of the whole body!

If you have little free time, you naturally want to Get as much as possible from your workout in the shortest possible time. Intense full body interval training for the whole body is just what you need. No need for her equipment, and therefore, you can perform it at home conditions or away!

Even if you take time in your daily routine for long classes in the hall, it can always happen that you just do not have enough time. In such cases, interval training high intensity (HIIT) will become indispensable – fast and an effective complex of exercises fullbody (full body) for weight loss, it provides a load for all muscles in one workout, helps to become stronger and more resilient, and also burns extra calories.

The full body interval training program combines cardio exercises with a power load on the whole body.

Thanks to the short intervals allocated for each movement, you will conduct a powerful full body workout at home in just 15-20 minutes. And the best part is that no simulators are needed, You can do it in the hall, park, at home and even in the room hotel!

Track your results, track time spent on one exercise; then you compare these indicators with new ones and see how much more trained you have become.

• Short full body training for men to pump the whole body:
  • Squatting: round trip
  • Push ups and walk on hands
  • Burpee with jumping onto a pedestal
  • Light kicks on the platform
  • V-shaped lifting and folding
• 15 minute full body workout for girls
  • Exercise “Caterpillar”
  • Knee lift
  • Double sumo squat
  • Climber exercise
  • Cup squats with weight
  • Push ups
  • Leg curls
  • Dumbbell Dumbbell
  • Squat Jump
  • Mahi dumbbells across the sides

Short full body training for men to pump everything body:

Circular study of all muscles in one workout: The whole complex Repeat exercises 4-5 times. Run it at that speed, on which only capable. Take a break between exercises less.

Squatting wide and close legs set 10 reps
Inclined push-ups 10 reps
Burpie with jumping to the platform 10 reps
Running with the feet on the platform 10 reps
Exercise “suitcase” 10 reps

Squatting: round trip

This exercise takes ordinary jumping from position to squatting to a new level and is a good workout for of cardio-vascular system.

Starting position – legs spaced slightly wider than shoulders. Sit on squats, hips parallel to the floor; jump up with such force what are they capable of. Squat down again, but with legs set together. Jump up again; land on squats with legs spread wide. So we done whole exercise. Repeat this completely 10 more times.

During jumping, the focus is on jumping up, in while the central body and gluteal muscles are strongly tense. Once you adapt to these movements, start working on speed, paying attention to the right body position.

Push ups and walk on hands

This exercise consists of regular incline push-ups and push-ups in the “peak” position and gives the load much more the amount of muscle. The taller the pedestal or bench on which you put your legs, the harder this exercise will become.

Place your feet on a plyometric box, bench, or any another elevation. Shift your arms towards the feet to until you’re in the peak position. Do push-ups – the sensations should be almost the same as when pushing up while standing on hands or while doing shoulder press. Then step back on your hands forward, until you are in the position of the inclined bar – legs higher, than hands. Do the incline push-ups and repeat everything first in the same sequence.

When going back and forth in your arms, watch out for so that the central part of the body is tense and the lower back sagged. The back should be perfectly straight, push ups Perform at the expense of the shoulder muscles.

Burpee with jumping onto a pedestal

Burry and jumping onto a pedestal are two of the best exercises for whole body workouts. This exercise is for greater effectiveness. combines both of them and becomes the most productive of the fact that you only you can do it.

Stand in front of a plyometric box, bench or any with another high surface, do a burpee (deep squat, transition by jumping into the lying position, push-ups). Jump your legs in order to rise, immediately get up and jump onto the pedestal. Go down or jump down and get into the starting position before cabinet. Make a new burpee without stopping. Perform 10 times.

The main burden of this exercise comes from jumping on curbstone, therefore, the higher this surface, the heavier. If you there is no suitable surface that can withstand jumping, then you can reduce this exercise to a simple burp.

Light kicks on the platform

This classic exercise trains the legs and muscles of the lower part. torso. Athletes use it – it maintains a heart rate, helps increase speed, stamina and coordination movements.

Stand facing a bench or pedestal and raise one leg on it so that your fingers easily touch the surface. One quick change your legs with a motion – now there is another leg on the bench, and the first is on the ground. Quickly return in the same way to starting position, then repeat.

Keep rearranging your legs on the bench and back with maximum speed, working with your knees and helping move your arms.

The weight of the body is transferred to the leg, which stands on the ground, another foot, which as if weighs nothing, easily “hit” the platform. When you find the right speed, you will have the feeling that you are running on the spot.

V-shaped lifting and folding

Whatever your fitness level is, exercise for the press, borrowed from gymnasts and the best fighters peace, make you sweat.

Lie on your back, lift your body and stretch your arms towards the feet. Keep your abs tight, bend your knees, pull them up and touch them to the chest. Then drop to the floor straighten your legs and extend your arms behind your head. Keep your body muscles in tension, and lower back tightly pressed to the floor.

From this position, raise your arms and legs at the same time, take a V-shaped position. Hands and feet hold so straight as possible. Try to touch your hands to toes. All these movements constitute one exercise. Sit down on the floor and repeat all over again.

15 minute full body workout for girls

More movements, less mess on the mat

Have you ever had this: here you are sitting at a computer and set yourself a specific time when you go to the gym? And now, two hours after your assigned “deadline”, you creep out from the burrow of social networks and online stores, look at the clock and just wave your hand on your unfulfilled plans?

Despite the fact that I respect your lifestyle, whatever it is was, I want to remind you of something: quality complexes exercises that affect all the muscles of your body, you can run even in front of the computer. This is a 15 minute workout for everything. a body for girls, a kind of exercise created by Kelsey Wells, certified specialist and creator of home software classes. And believe me, Kelsey knows how to make your level endorphins jump without any special equipment (you can do even without dumbbells) and sweaty groaning strangers nearby. Believe me, you will like this program for all muscle groups.

Follow the instructions and rest between exercises. If you haven’t dumbbells, skip exercises that require them, or just use them expander.

Exercise “Caterpillar”

• Put your feet shoulder width apart. Straighten your legs and without bending your knees, bend down and put your hands on the floor.
• Doing nothing lower body, crawl with your hands forward to the moment your hips don’t line up with your head.
• Still not moving your legs, return to the starting position.
• This is the first exercise, repeat it ten times.

Knee lift

• Leaning on your left foot, press your right foot to your breasts.
• Quickly lower your right foot and raise your left.
• Continue lifting your legs alternately 30 times.

Double sumo squat

• Put your feet at shoulder level, legs slightly apart.
• Sit down until your feet are parallel your knees and your hips parallel to the floor.
• Tighten your knees and try to sit down below.
• Get up and return your legs to the starting position.
• Repeat exercise 12 times.

Climber exercise

• Put your hands on the mat and keep your feet behind you.
• Without changing the position of the left leg, try to press the right knee to your chest.
• Return your right foot to the starting position and do the same the most with the left foot.
• Repeat exercise 30 times.

Cup squats with weight

• Take dumbbells in both hands and hold them at the level of your chest, without raising legs, width at shoulder level. Feet slightly divorced in side.
• Squat until your hips and knees become parallel to the floor.
• Try to sit even lower and return to the start position.
• Repeat exercise 15 times.

Push ups

• Put your hands on the mat, holding them slightly wider than shoulder level. Legs bring together behind you.
• Without bending your backs, press your upper body to the floor.
• When the position of your hands takes a position of 90 degrees, straighten your arms back to the starting position.
• Repeat exercise 10 or 12 times.

Leg curls

• Take a lying position and raise your hands behind your head. Tighten abdominal muscles and keep your legs just above the mat.
• Lift your knees to your chest, and hold your hands to your legs. Your the blades are lifted from the mat.
• Slowly lower your arms and legs to the starting position, but that’s it Do not touch the floor with your feet.
• Repeat exercise 10 or 15 times.

Dumbbell Dumbbell

• Take a dumbbell in each hand, palms inward, and place legs to shoulder level.
• Bend your knees slightly and lower your upper torso. parallel to the floor.
• Raise your hands, pressing the dumbbells to your sides, after a few seconds return to the starting position.
• Repeat the exercise 12-15 times.

Squat Jump

• Keep your legs at shoulder level and bend your knees until the moment your hips are parallel to the floor.
• Straighten sharply and jump, straining your knees and hips.
• Sit back in the starting position.
• Jump. Repeat 12 times.

Mahi dumbbells across the sides

• Take dumbbells in each hand, palms inward, arms pressed On the sides.
• Bend your elbows slightly and lift the dumbbells to shoulder level, bringing down and lowering their shoulder blades.
• Lower the dumbbells, returning to the starting position.
• Repeat the exercise 12-15 times.