The modern way of life requires us to be in two different places at the same time. That is why it often happens that we forget the things that our body really needs. At least 3 times a week, we must take time for training, which will help us maintain our physical condition.
The exercise, named HICT (High-Intensity Circuit Training), is aimed at increasing endurance and increasing physical strength. It consists of 12 exercises that are performed for 30 seconds each. Each exercise is followed by 10 seconds of rest.
1. Jumping jack jumps
The exercise is intended for the whole body. With it, we will achieve an increase in body temperature, which is the key to good training.
2. Sitting by the wall
We lean against the wall and bend our knees to a right angle. We hold this position and thus strain the thigh and sword muscles.
3. Push-ups
Try to do as many push-ups as your body allows. It is important to keep a straight back. The exercise will strengthen the chest and abdominal muscles as well as the triceps.
4. Abs
As the name of the exercise suggests, it is intended for the abdominal muscles. Therefore, we must be careful to lift our weight with these muscles and not with the back.
5. Step on the bench
For the next exercise, we need a chair or a bench. Step on the selected object with one foot, then step off the object and repeat the same with the other foot. We will activate the legs, hips and buttocks.
6. Squat
A workout cannot be complete without squats. Keep your back straight and lower and raise your torso.
7. Push-ups
We lean on the bench with outstretched arms. We also stretch our legs so that they touch the floor. By contracting the arms, the body is lowered and raised back to the starting position. This works the pectoral muscles and triceps.
8. Plank
You must have heard of the plank exercise. In this case, it is important to keep a straight line between the ankles and the shoulders. The exercise targets all the main abdominal muscles.
9. Running in place
When running, we raise our knees as high as possible. With this exercise, we will include a cardio workout in the training, which burns more calories.
10. Dropouts
Step forward with one leg and bend it to a right angle. In doing so, we keep our back straight and strengthen our legs and hips. Of course, we repeat the exercise with the other leg.
11. Push-ups with turning the body
After each push-up, turn to the side and stretch out your arm. The exercise is useful for strengthening the entire upper body.
12. Side plank
We include another type of plank in the training, where we turn on our sides and straighten up.
If you're not tired after completing this circuit, you're doing something wrong. Repeat the entire set of exercises again two or three times. In this way, you will take care of your readiness in a short time. So, play the clip below and follow the instructions.
