"I do not have time to the gym!" Or "solid schedule, a traffic jam. It is impossible to exercise! ". The reason is only applicable to those who think that the sport requires long hours. In fact, just 15 minutes you can be fit.
Not only that will fit you get with 15 minutes of exercise. Improved posture, skin tight until the weight loss benefits can be achieved by setting aside time for 15 minutes just to exercise.
What can be done with 15 minutes? Try to do aerobics. To avoid boredom, vary the following aerobic exercise.
Heating (Three Minutes) Bodyweight squats: Stand with feet shoulder width apart, back straight and puff out his chest. Slowly lower the leg until the thigh position parallel with the floor and slowly lift your body to return to its original position. Repeat this exercise 10 to 15 reps (repetitions), rest for 30 seconds and repeat this exercise.
Push-ups: You must already know how to position the push-ups. The mistake that often happens is that when putting both hands. The position of the right hand is shoulder width apart. Lower your body toward the floor, but do not touch it. After that, go back to the starting position. Perform this movement as much as 10 to 15 reps. Rest for 30 seconds and repeat once more push-ups.
For you are a beginner, it will be difficult to perform this position, therefore, use your knee as a drag because of the lower body using the leg more difficult.
Superset 1 (Six minutes) Forward lunges: Stand up straight with both legs of the meeting. One step forward with right foot and bend your right knee until thigh is parallel with the floor. Return to starting position by making the right leg as a pedestal. Do the same with the left foot and do repetitions with each leg up to do 10 reps.
Elevated Push-ups: Just like regular pushups, only this time your hands resting on a higher media. You can use chairs, small tables, stairs or even a stack of books. Perform this movement in the 10 reps.
Elevate After doing pushups, rest one minute, then repeat the exercise this superset two more times.
Superset 2 (Six minutes) Pull-ups: This movement requires a pull-up bar, but if you do not have it, you can use the top of the door as a pull-up bar. How to do it is by hanging on the door using both hands the distance between one hand with the other hand shoulder width apart. Then lift your body upward until your chin past the door. Perform this movement as much as 10 reps. If this exercise is very difficult for you, then do it he could.
Crunches: Lie with your knees bent and ankles crossed each other. Lift your upper body toward your knees by using abdominal muscles and lower back. Perform this movement as much as 20 reps.
Elevate After doing pushups, rest one minute, then repeat the exercise this superset two more times.
To simplify the order of exercises, exercise 15 minutes following scheme:
Heating (Three Minutes) Bodyweight squats - resting (30 seconds) - Bodyweight squats - Push-ups - resting (30 seconds) - Push-ups
Superset 1 (Six minutes) Forward lunges - elevated push-ups - Rest (60 Seconds) - Forward lunges - elevated push-ups - Rest (60 Seconds) - Forward lunges - elevated push-ups
Superset 2 (Six minutes) Pull-ups - crunches - Rest (60 Seconds) - Pull-ups - crunches - Rest (60 Seconds) - Pull-ups - crunches
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