Perfect training in 15 minutes

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Perfect training in 15 minutes

Perfect training

Do you have only 15 minutes? Here’s a perfect training to get in shape!

Short, but intensive workouts can be equally efficient as longer trainings. If you have only 15 minutes daily to lose weight, this step training plan is for you! In only 15 minutes you are guaranteed to have muscle fever the next day in your legs and gluteus. Let’s see how.

Sometimes you just don’t feel like going to the gym. Or you don’t have time. So what do you have to do if you don’t want to miss the workout? Find a staircase that consists of at least 10 steps – but the more the better. Do the excercises in 3-5 rounds. Have short breaks inbetween the excercises, but remember that limiting the length of the rest phases helps increasing the pulse rate and this way you can burn more calories.

It’s quick, tough and means a unique challenge to go through the exercises.

 

  1. Warm-up: 5 minutes

Try to stagger in alternating pace and mode, reciprocate. You can jump on the stairs wit both feet or simply jog. The point is to warm up.

  1. Running: 3-5 rounds

Run up the stairs. Try to be faster and faster in each round. Run downstairs too.

 

  1. Jump on the stairs: 3-5 rounds

Stand at the bottom of the stairs, legs hip width apart.  Squat down and when you rear yourself up, jump on the next stair. When you land, squat down again and jump on the next stair. Continue the exercise like this till you reach the top of the staircase. Then run down. If you find it too difficult, jump on the first stair, then step back and repeat this excercise.

 

  1. Step sideways: 3-5 rounds

Stand at the bottom of the stairs, with your right side towards the staircase. Bend your knees in a way to get to semi-squat position. Step sideways, upwards a stair with your right foot. Stay in squat position. Then step up the stair with your left foot. When your left foot is next to your right foot, step on the next stair with your right foot. Continue this series of movement till you reach the top. Thereafter run down. In the next round change the sides.

 

  1. Stair ’outburst’: 3-5 rounds

Stand opposite to the staircase. Put your legs in breadth of shoulders. Step up a stair with your right foot. Bend your left knee behind you as if you did ’outburst’ excercise. Do one or two excercises. Then put back your left foot into the starting position and then step up with your left foot to the next stair. Continue the excercise in rotation till you reach the top of the staircase. Then run down.

 

  1. Stair squat-down: 3-5 rounds

Stand at the bottom of the staircase. Walk on the stairs with your hands till you get to ’pushing’ position. Then do 5-10 squats keeping your hands down on the stairs. From this position walk with your feet to your hands. Then walk with your hands as much as needed to get into squat position again. Continue till you reach the top of the staircase. Then run down.

  1. Crawling upside down: 3-5 rounds

You need to be brave for this excercise. Start it at the top of the staircase, leaning on your knees. Walk down the stairs with your hands till your hands are far enough from your legs. Then walk to your hands with your feet. Proceed slowly and in a controlled manner. Your shoulders and arms get quite a big load during the excercise

Now you’re done. Great job!