Don’t you have sports equipment? You won’t need it. Is time also an inconvenience? Only if you want, because surely you can scratch just 20 minutes throughout the day to tone your entire body and get in shape. Just the minimum amount of time needed for a complete exercise routine at home.
There are exercises that can be practiced anywhere and that are even high intensity , that is, they are fast and intense and with them you can burn fat and tone muscles. with these 10 simple exercises that you can do at home, you will achieve it in a very short time.
A full body circuit workout offers you a series of exercises that you can perform with 15 repetitions of each exercise.
1. Skier scissors
- The first thing is to keep your back straight, stretch one leg back and keep the other forward, slightly bent.
- Your arms should remain bent, so that your hands can be clasped in front of your face.
- Jump! When jumping, one of the arms should be raised at the same time, bringing it towards the front and the other remaining close to the side of the body.
- The leg that remained stretched backwards must be raised flexed at the moment of the jump.
- Alternate with each leg and arm. The speed will depend on how much you move your arms up and down.
2. Bent-over push-ups
- Rest your hands on a bench or chair and stretch your body so that it is completely straight and you are supported by the balls of your feet.
- It is important to keep your palms a little wider than shoulder width apart.
- Your elbows should be flexed so that your chest rises and falls to the point of rubbing against the bench or chair, without actually leaning on them.
- Your back should always be kept straight and parallel to the movement you perform.
3. Worm
- Place your hands on the floor in front of you. The feet should remain together and the legs straight. Stretch your body very well.
- Start “walking” with your hands, as if you were walking with them.
- Your feet should stay still, you will only bend your body from the middle.
- When your body is parallel to the body, you will continue with your feet, which will walk with short steps until they reach your hands.
4. Spider-Man style “Burpees”
- The first thing is to squat , put your hands on the floor and keep your head up.
- Move your legs back with your feet together.
- Do a push-up so that your chest touches the floor. Don’t forget to always keep your back straight.
- Then, collect your legs to return to the starting position and lift your entire body with a vertical jump.
- Raise your hands above your head and clap.
5. Simulated rope jumps
- Begin with mobilizing your joints, especially your ankles, wrists and knees.
- You don’t necessarily need a rope , you just have to pretend that it passes under you with each jump.
- Keep your back straight and look forward.
- Coordination without the rope is much easier and although there is no tension exerted to spin the rope, there is a good stimulus in each jump.
6. Climber
- Place your body in a straight line and place your toes, their base and hands on the floor, a little wider than your shoulders.
- Raise one knee to the height of the center of your belly.
- Quickly alternate between legs.
- Always keep your belly tight, your hips low, and keep your body in a straight line.
7. Cross crunches
- Lie on your back with your legs bent.
- Place your legs at a 90-degree angle and your hands behind your head, with your thumbs located at the base of your neck, avoid interlacing your fingers. There should be a distance between shoulders and ears.
- Contract your abdomen and extend one leg 45 degrees in relation to the floor. Simultaneously, twist your trunk from your waist to bring your elbow closer to the opposite knee.
- Your torso and hips should remain stable. Alternate with each knee and exhale each time your chest approaches your knee.
8. Side plank with knee towards elbow
- Lie on the floor and support yourself with only your forearm and feet on the floor.
- Direct your other arm upward, so that it is completely straight and above your head.
- Your leg should be stretched next to your arm.
- Next, bend your top arm and leg so that your elbow and knee touch.
- Start with 30 seconds on each side and then you can increase the intervals.
9. Boxing punches
- Place your hands up, elbows inward, hips between your feet and don’t forget to keep your knees slightly bent as well as your back heel slightly raised.
- Make a fist with your hand and extend your arm forcefully while exhaling a breath.
- Try not to move anything else and don’t clench your fist too much, as this slows you down.
- When you throw the punch, the palm of your fist should be facing up and your other fist should be against your face. Alternate between arms.
10. V crunches
- Lie on the floor with your arms stretched back behind your head and your legs extended.
- You must lift half your body and your legs up, exhale when performing this movement.
- The legs should be kept straight and maintain an approximate angle of 35 to 45 degrees from the ground.
- The arms should be fully extended and parallel to the legs, the hands should try to touch the feet.
