We all live rich life– family, friends, work, hobbies, and sports are rarely allotted any decent time in our schedule. Few people are willing to get up an hour earlier to run a couple of kilometers, and even after working day It’s also difficult to force yourself to go to the gym. But you understand that we need sports just like sleep and food? It not only keeps the body in shape, but improves health and increases life expectancy.
If you are one of those for whom even 15 minutes of freedom is an unaffordable luxury, we have good news. Recent studies have shown that short, intense workouts are just as good for our bodies as full-time, hours-long workouts in the gym. In order not to reproach yourself for lack of time (and willpower), we suggest not sacrificing hours on fitness and present four express programs for those who are always busy. Choose any!
1 minute
If you have no more than a minute of free time at your disposal, then focus your attention on one simple, but very effective exercise– push-ups. Yes, yes, the same ones that they tormented you with at school and which you hate almost more than pull-ups.
In fact, push-ups train not only your arms, as you might think. During the exercise, the muscles of the legs, back and buttocks are also used. With the right approach, push-ups can replace hour-long exercise sessions. Another significant benefit of this exercise is that you don't need any equipment, just the floor and 60 seconds of your time.
So, take the starting position and hold it for a minute. Over time, you can increase the time of the exercise, change the number of support points, but most importantly, do not forget to follow the technique and keep the muscles tense all the time.
4 minutes
Four minutes is already enough time to do something more serious than push-ups. We are not in any way detracting from the previous workout, but just agree that holding a plank for 60 seconds is not as interesting as completing a full-fledged interval training in 4 minutes.
Training consists of a constant change of states: exercises that are performed for 20 seconds, and rest, which lasts 10 seconds. The intensive consists of squats, push-ups, crunches and lunges. Try to do as many repetitions as possible in 20 seconds. The more cycles you can do in 4 minutes, the better.
7 minutes
Surely many of you have already heard about the seven-minute set of exercises, which includes all kinds of push-ups. Crunches, squats and jumps. IN Lately it is especially popular among those who don't want to or can't go to the gym. You can do the workout anywhere and anytime, the main thing is to time it and learn the sequence.
Express training exercises are selected in such a way that they involve all muscle groups in turn and simultaneously train both endurance and strength. It turns out that in 7 minutes of exercise you will get cardio and strength (especially if you add weights) exercises at once.
On YouTube you can find hundreds of lessons on this complex, there are even applications for smartphones in which drawn people clearly show what to do and how. We have chosen, in our opinion, the most attractive video instruction for the seven-minute course and invite you to start your classes by watching it.
Modern men, successful and purposeful, work from morning to evening, and then also sit up at unscheduled meetings and brainstorming sessions. Such men need special express training that will allow them to stay in shape under time pressure. Moreover, it must be high-intensity, high-quality and energizing.
D home workouts for men– a very relevant topic these days, many instructors pay great attention to this issue. Correct advice AnySports coach Jim Barcena, a world-famous expert and former professional boxer, gives advice on organizing independent training.
Jim Barcena, personal trainer to Sylvester Stallone and Matthew McConaughey, has developed a set of exercises for men that takes very little time, but can be compared in effectiveness to a full two-hour workout in the gym. The complex proposed by Jim is circuit training for men, are so busy that there is simply no time left for group fitness training.
Bulgarian split squat
After reading the name of the exercise, you were probably preparing for something like Bulgarian lunges. But the essence of this complex is somewhat different and not only your hips and buttocks work here, but also your core, back muscles, shoulders and chest.
Starting position - stand in a plank position, and then quickly begin to alternately pull the knee of your leg to the elbow of the same arm at a fast pace. Do 8-10 shifts and turn into an inverted plank position, but keep your knees bent close to your buttocks. Then do 8-10 leg extensions and return to the starting position. Perform the complex for a minute. Trainer Jim Barcena recommends doing 3-5 sets.
Man maker
To accomplish thisexercises for men (video) for youDumbbells will be required. Essentially this is a plie squat combined with dumbbell overhead presses and biceps curls. Are you a little confused? Yes, man maker is not chess for you, you have to think! But you just need to do the complex a couple of times at a leisurely pace, tracking the technique, and then speed up.
Starting position - feet slightly wider than shoulders, toes turned outward. Begin to squat into a plie, allowing your hands with dumbbells to hang calmly along your body, which is slightly tilted forward. After a couple of reps, stay in a deep squat and perform dumbbell curls. After this, stand with your legs straight and complete the circle by pressing the dumbbells up.
The complexity of the exercise is compensated by its effectiveness: try to do at least five repetitions in one minute set! They say that especially gifted characters take pound dumbbells and weights. It sounds terrifying, but you can try it too!
On this topic:
Swimmer
The subscription to the pool has long expired, and it takes about half an hour to get there. Why waste precious time? Lay out a mat or just lie on your stomach on the floor and “swim” a kilometer with breaststroke! Just kidding - we just row with our arms while arching our back. During the “row”, the arms are retracted to shoulder level and bent at the elbow, and then returned to the starting position. There is no need to row with your feet; just rest your toes on the floor.
A flexible and pumped back is guaranteed! If you feel prepared, put weights on your arms.
Cross reach + 3 sky jumps
Essentially, this is some kind of preparation for the boxing ring. Instead of gloves you have weights! The essence of the technique is that you need to do a squat, holding dumbbells bent at the elbows and pressed to your chest, and when lifting, turn your body in left side, making an imitation of a blow with one hand. Then we go back into a squat, from which we repeat the same thing, but on right side. Tease yourself by imagining an opponent or even several in front of you. Keep the pace and work at full power for a minute. And then you can wring out the T-shirt!
Triple squat
Deep squats have not been canceled. This exercise is interesting because it develops the leg muscles and helps to gain excellent coordination. After the squat, you will have to jump high as you rise, making movements with your arms like a skier. A few minute sets and you will be inspired by this exercise!
The given exercises from Californian coach and resident AnySports expert Jim Barcena aregreat workout for men's body. The program is specially created for those who are ready to devote only 10-15 minutes a day to training. Main principle, which Barcena adheres to, works mainly with its own weight. All basichome workouts for men.Try it too!
For some, it is only important to correct problem areas, while for others, due to age or injury, they cannot do exercises for all muscles. Don't worry - you now have a workout that targets different body parts individually!
Please note that such exercises are much safer than complex exercises. You need to practice on the floor or against a support, and this reduces the load on the spine, knee and hip joints.
Therefore, we recommend our gymnastics primarily to those who have significant excess weight or a long-standing sedentary habit. If you are not sure that traditional training is up to you, start with split training!
Express workout for problem areas
Wondering how to train in the summer? As always, our express training will help you.
Express training means express weight loss, but only if you watch your diet and lead an active lifestyle.
Don't put it off until tomorrow to achieve the desired result!
Over one year old
Do you want to get stronger, tighten your muscles, lose a few extra pounds, but most importantly, become happier? Join our Total Body workout. With our fitness plan, all these goals are easily achievable.
To realize everything planned in as soon as possible and have time to get your body in order for the new bikini season, it’s time to turn on fifth gear. Your training program should include 2 cardio sessions and 3 strength sets (don't panic, these are weekly plans). Set aside two days for rest and recovery. You can choose any type of cardio exercise from those we offer or build any other workout of the same intensity. The strength training program includes multi-component exercises that involve several muscle groups at once.
Cardio 1
Explosive Burpee
Time: 12 minutes
Training program:
Warm up for 5 minutes; perform 8 squats, rest for 15 seconds, then perform 10 jumps from a squat position (lower into a deep squat, the angle under your knees is 90 degrees, and, pushing off the floor with your heels, jump up as high as possible, land softly in a squat) and again take 15- a second pause. Finish the set by performing 8 repetitions of burpees.
Cardio 2
In defense of the bark
Time: 13 minutes
Training program: 3 sets with 1 minute rest in between.
Warm up for 5 minutes; perform the “Caterpillar” exercise (from a vertical stance, lean forward without bending your knees, and, moving your arms, go into a plank pose. By moving your feet, again gather in a “fold” and rise) for 30 seconds, rest for 15 seconds, then perform in 30 seconds as many repetitions of the “Mountaineer” exercise as possible (in the plank position, alternately bring your knees to your elbow). Restore your breathing for 15 seconds and repeat the “Caterpillar” exercise.
Cardio 3
Wider step
Time: 10 minutes
Training program: Complete as many rounds as possible within the given time.
Warm up for 5 minutes; Perform 12 reps of reverse lunges (take a long step back, lowering the knee of the abducted leg as low as possible to the floor, maintaining a 90-degree angle behind the knee), then perform 12 jack jumps (jump up as high as possible) and 10 reps of burpees.
Workout plan
Train 3 times a week, performing 4 sets of each exercise with 30 second breaks in between.
You will need
A pair of dumbbells weighing 3-4 kg
"Tin soldier"
The muscles of the arms, legs, and stabilizer muscles work.
Stand straight, place your feet shoulder-width apart, and place your arms along your sides. Lean forward from the hips, place your palms on the floor and, without bending your knees, move your hands to the plank. Quickly return to reverse order into a vertical position and while lifting, bend your knees and, pushing off the ground, jump up, stretching into a line (as in the photo) and turning 90 degrees to the left. Continue for 30 seconds.
Squats with balance work
The muscles of the legs, buttocks and stabilizer muscles work.
Stand straight with your feet slightly wider than shoulder-width apart, hold a dumbbell in each hand and hold it at either side of your hips. Lower yourself into a deep squat, then, pushing through your heels, rise up, simultaneously bringing your left leg bent at the knee in front of you to hip level (as in the photo). Return to the starting position and repeat on the other leg. This will amount to 1 repetition. Perform 2 sets of 6 repetitions.
Toe raises
The muscles of the thighs, buttocks and calf muscles work.
Stand straight with your feet slightly narrower than your shoulders, hold dumbbells in each hand and hold them at the sides of your hips. Lower yourself into a squat and slightly tilt your body forward from your hips, rising up on your toes (as in the photo). Lower yourself onto your heels and, without changing the position of your body, repeat the rise. Perform 10 repetitions.
Lunges-"curtsy"
The muscles of the thighs and buttocks work.
Stand straight, place your feet shoulder-width apart, grab the dumbbell by the wide part and hold it in front of you at chest level, with your elbows as close to your body as possible. Take a step back and to the left with your right foot (so that your feet are on the same line), lower yourself into a lunge, the angle under your knees is 90 degrees (as in the photo). Return to the starting position and repeat on the other leg. Continue for 45 seconds, alternating sides.
"Hero's Lunges"
The muscles of the buttocks and thighs work.
Stand straight, place your feet shoulder-width apart, and place your arms along your sides. Keeping your left foot stationary, lunge to the right, simultaneously moving your body forward and moving your arm behind your back (as in the photo). Return to the starting position. Continue for 45 seconds, then switch sides and repeat.
Kick from table position
The muscles of the arms, thighs, buttocks, calf and stabilizer muscles work
Take a table pose (palms strictly in line with the shoulders, fingers pointing towards the body). Keeping your hips in line with your shoulders, kick your left leg up, pointing your foot toward the ceiling (as in the photo). Return to the starting position and repeat the kick with your left leg. Continue for 45 seconds.
In contact with
Do you want to lose weight, but you only have 5 minutes a day for fitness? We suggest alternating exercises on the leg muscles with exercises on the arm muscles within one workout.
For such training, you need the most energy-intensive exercises that load large muscle groups. IN gym These exercises include the bench press, barbell squats, and deadlifts. We can replace them at home. Instead of bench presses, do regular push-ups. We perform squats without a barbell. We replace deadlifts with forward bends while standing on one leg.
In complex express fitness oriented towards weight loss, there should be one maximum energy-intensive exercise. We load either the top or the bottom to the fullest. You can use both statics and statistical dynamics. For example, you can do squats with a wide stance of the legs and on the seemingly final (failure) repetition, “finish off” the legs using statics, namely a pause at the bottom until complete failure, or static dynamics (the same pause, but with the addition of a spring).
Important point: It is necessary to monitor the technique of performing the exercises, because quality is above all! You can work in the same way with push-ups and even bending over, but remember that when bending over, the buttocks should be the agonists (the target muscle group), and then everything else, take care of your lower back while bending over by engaging your abdominal muscles! An excellent option would be to use additional equipment, such as TRX, RIP, weights and even chains, which were recently presented and brought to one of the clubs in the X-fit network!
Ivan Andreevich Shadrin, master trainer of group programs at the X-Fit Otradnoye club
Examples of exercises
Five minute lower body workout
Starting position: standing, feet hip-width apart. We do squats so that the feet are parallel to each other. We warm up by doing 16-20 squats until parallel to the floor, then at the 16th or 20th we stop at the bottom and do a spring, counting slowly to ourselves to 20. And so on for 3 approaches. If this is not enough for you, during the spring you can alternately move your legs back, while maintaining the position of the thigh of the front leg parallel to the floor. And for those who are not satisfied with this, you can add core muscles, complicating the last option by turning the body towards the front leg, but it is important to remember that the pelvis must be kept motionless during turns.
Five minute upper body workout
Starting position: standing, feet hip-width apart. We do bends. It is important to remember that when performing the exercise, the knees should be slightly bent, and we perform the movement itself in the hip joint, while maintaining an elongated spine. To warm up, 8-12 bends are enough, then in a standing position we raise our arms up, lower our shoulders as far as possible, and try to bring our shoulder blades as close as possible to the pelvis. In this position, you will want to bend in the lower back, this is strictly forbidden, the deflection should be minimal (natural), for this we correct the position of the lower back using the abdominal muscles and buttocks.
Next, we bend over, arms raised (due to the tense abdominal and buttock muscles, the load on the lumbar region should be minimal). Ideally, all the muscles along the spine work, excluding the upper trapezius, which we turned off due to lowered shoulders. We do 8 such bends, on the last one we remain in a bend, then we will bend our elbows across the sides, trying to bring the shoulder blades as close as possible to the center. Here it is necessary to pay attention to the work of the area of the center of the shoulder blades and the bottom, we concentrate our attention on them, do not forget about the tone in the abdomen and buttocks (we take care of the lower back).
We did 8 repetitions and, while remaining bent over and keeping our arms straight at the ears, added balance and raised one leg. From the side there should be a figure similar to the letter T, where the arms and leg formed the cap of the letter (stretched out in one line), and the supporting leg formed the base. Hold this position for 15-20 seconds and change legs. This complex will work well for the muscles of the buttocks and the back of the thigh, but the agonists in this complex will still be the upper body.
Five-minute FULL BODY workout
Starting position: legs wider than shoulders, toes pointing diagonally at 30 degrees, we will perform sumo squats. The tilt of the body during squats will be minimal, pay attention to the position of the feet and knees at the bottom of the squat, the knees should be aligned with the toes (30 degrees). So, during this type of squats, we try to open the hips to the sides as much as possible, keeping the toes in place (but no more than 30 degrees), it is obvious that this type of squats is aimed at working the inner surface of the thigh.
And so we did 12-16 repetitions and remained at the bottom, then we bend over with a straight back and lower our palms to the floor, then either jump or step into the plank position - and there is room for your imagination! You can work on your core muscles, do various variations of planks, you can do all kinds of push-ups (with an emphasis on pectoral muscles, or triceps), you can lie on your stomach and raise your arms up, working on your back muscles, there are many options, it all depends on your goals. Whatever you choose, do 12-16 repetitions, and then we will combine your exercise with squats.