15 Minute NoEquipment , Burns Calories And Does Not Take Too Much Time From Your Day.
Every Workout is 20 seconds with 10 seconds break in between.
Warm Up
The goal in the warm up is to increase the heartbeat and prepare the body for the workout.
1.Jumping Jacks - Jump in a star shape
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https://goo.gl/VBYF8j
2.Butt Kicks - Run in place and "kick" your butt
https://goo.gl/Bs6qL5
3.Twisted Torso - Move your body to the left and to the right
https://goo.gl/DQ2rqD
WorkOut
1.Lunge - Get down with one leg and leave the other leg with a steady stance
https://goo.gl/ugptWb
2.Sumo Squat - Get low with your butt while keeping your back straight
https://goo.gl/Aq9sVx
3.Donkey Kick- Get down on your knees and kick backwards
https://goo.gl/smU9PP
4.Jump Squat - Just like the regular squat but adding jumping between squat to squat
https://goo.gl/VuG9KM
5.Plank - Get down to the floor and mention a straight body
https://goo.gl/tzgNKm
6.Burpess - Get down (if you can do a push up) and get back up, repeat
https://goo.gl/Tro9Jc
7.Scissors- Move your legs in a scissors shape, try to keep them low as possible
https://goo.gl/hPxcpz
8.Push Ups - get low only with your body, keep your arms strong
https://goo.gl/kyWFLE
That is it,
You can always perform additional sets of this workout
Let's do couple of minutes stretching
Stretching
1.Shoulder Rolls - Roll your shoulder backward
https://goo.gl/ijLVCt
2.Lunge Twist - Do a lunge but add a torso twist
https://goo.gl/oHTsbA
3.Wall Shoulder Stretch -put your hands on a wall, get one of your legs forward and stretch (do on both sides)
https://goo.gl/xJaoUg
4.Windmill Stretch - Spread your legs, go down while you keep your back straight and move between your legs with your hands like a windmill
https://goo.gl/wZcAUd
5.Quad Stretch - hold one of your legs with your hand (do on both legs)
https://goo.gl/ZQNfy8
6.Neck Stretch - hold softly your hand with one hand and stretch (do on both sides)
Well Done!
You Done It :)
Thanks for this! I've always heard it was important to stretch before and after is that true? Have you been doing these exercises yourself? How long and what kind of results are getting?
Hi!
You are welcome.
It is important to stretch before and after workout,
Before - stretching before a workout improve performance, prevent injuries , increase arousal towards and during activity.
After - stretching after a workout will prevent you for feeling sour as a result of your muscles being up tight
Yes Im doing these exercises by myself, I see myself much thinner and stronger, it contributes to self-confidence and general mood.
I saw these results after a month or two. Because it's a workout that burns a lot of calories and works on lots of muscles.