Side navigation menu

Created with by Pablo García Fernández


Friday, July 26, 2013

Intense activity for 15 minutes

Perhaps many people would regard with skepticism the short workout. For them real load requires a minimum of an hour in the gym. The next item are supporters of intensive training with a short duration. According to them, only 15 minutes high pressure can do wonders for your figure.

According to a recent survey it is brief and intense exercise significantly increase metabolism and improve bone density. Another study in 2011 even found that daily 15-minute workout can add about three extra years to your life! In other words - the little daily effort brings great benefits.

Ben Greenfield, an expert in fitness and triathlon explains 15-minute workout as follows: "It is" isometric "exercise, which means that you get to keep your body in each of the specific position for a certain period seconds. Then repeat the cycle of exercises three times. "

Sequence of exercises:

- First plank exercise - 45-60 seconds;

- The second exercise is the side plank, 20-30 seconds on each side;

- Third-squat exercise is 45-60 seconds;
- Fourth pushup exercise with dumbbells without bending at the elbows - 45-60 seconds;
- Fifth exercise - attacks knee on the floor - 20-30 seconds per side;

Many people are starting to care more and more of the quick and efficient workouts. They are easy to practice, as it does not require a lot of time and can even be made at home. At first glance, 15-minute workout may seem easy, but do not be fooled, it is not. After a certain period of time and perseverance you will feel that you are becoming stronger.

- Sixth exercise - jumping high knee lifted - 20 seconds;

- Rest - 10 seconds;

 - Seventh exercise - jumping - 20 seconds;
- Rest - 10 seconds;

* Repeat the series of exercises four times!

- Break time - one minute;

- Push anvils - 20 seconds;

- Rest - 10 seconds;

- Squats - 20 seconds;

- Rest - 10 seconds;

* Repeat the series of exercises four times!