Regular training at home or in the gym leads to significant success, no matter what you do: pedal hard, use a method, do it consistently or for a long time, all this leads to weight loss and burning fat deposits.
However, there comes a time, no matter how much effort you make, the weight stays the same and the infection does not want to decrease. Streams of sweat come out of you, your heart will soon jump out, and the numbers on the scales are not going down in any way, even if you lose weight, it’s not at all where you want it to be, and in the end the effect of “stagnation” sets in. This is a normal reaction of the body when, by limiting nutrition and getting used to stress, our body does not waste, but accumulates energy.
To improve physical fitness and further burn fat deposits, it is necessary to introduce variety in training, a kind of “shock therapy” to which the body is not accustomed and will be new to it.
What is interval training:
In the form of “shock therapy” it acts interval training is alternating high-intensity and low-intensity training , in other words, the exercises are performed in a fast, explosive manner, and then at a slow pace and again at a fast pace, constantly alternating them, you turn on additional reserves that help burn calories.
How interval training should be done:
Before starting the exercises, perform a general warm-up of all muscle groups;
The normal time for interval training is 1 - 1.5 hours;
Each phase of the exercise (no matter fast or slow) should last about 10 minutes. It is allowed to perform for 3-5 minutes if the level of physical fitness is very low, as your physical fitness improves, gradually increase the intensity by 1 minute.
After completing your workout, cool down to stretch and relax tired muscle tissue.
Alternating between a fast and slow pace of training allows you to burn more calories!
Interval training in the gym:
In the gym, alternating use is chosen for this purpose. strength exercises with working on an exercise bike or treadmill, consider the example below:
1. Warm up all muscle groups for 5-10 minutes;
2. Light jogging on a treadmill, pedaling an exercise bike or exercising on an orbital track for 5 minutes;
3. 15 squats with dumbbells or lunges, then 3 minutes of exercise bike;
4. 15 push-ups, then 3 minutes of jogging;
5. 15 reps for the abs, do crunches, lifting your torso or lifting your legs, it’s your choice, it’s better to alternate them;
6. Run for 5-7 minutes, moving from a calm pace to an explosive manner and vice versa;
7. 10 dips;
8. 5-10 minute run jogging to calm the body;
9. Cool down the muscles for 5-10 minutes to relax them.
It’s up to you to decide what weight to take, start from the very minimum, as soon as you feel that the body is stronger and has more strength, increase the weight and quantity, but carefully monitor your condition, if the stars fly away and it starts to get dark before your eyes, immediately stop the exercises and reduce the load.
Interval training at home:
♦ Stair steps:
Many people are not even aware of the benefits of steps in our corridors.
To get started:
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go up 20 steps, then go down, do this 5-6 times in a row;
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gradually, as your physical fitness improves, increase the number of steps and the number of approaches;
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alternate between walking and running up the stairs.
You can make the exercise more difficult by going down the steps, doing 20 squats or jumping jacks, and then going up again.
The heart is trained well, breathing develops and the quadriceps, hamstrings and buttocks are strengthened;
♦ Jumping rope:
- This great exercise for development calf muscles and strengthening the hips. Start with 20 jumps, gradually increasing their number, constantly changing the rhythm of the jumps. In my own example, I jumped 400-500 times, and a boxer I knew jumped without a break for 35 minutes, and he did not experience shortness of breath;
♦ Running:
Are in a good way raising the body’s “physique”, run at different paces from explosive to slow, alternate its duration, change the terrain, use rough terrain, descents, ascents, fallen trees in the forest. Also try running maximum speed, as much as you can, then go to quick step After resting, do your best again.
Keep your running varied, but under no circumstances stop to sit down or, even worse, lie down, the body should be in constant motion, this is the only way to speed up your metabolism and burn fat and calories.
Conclusion:
Interval training should not be used constantly, since at this time the body works for wear and tear, it requires maximum effort from the body and high energy costs. It is usually used before competitions or preparation for the summer season. Train in this manner for no more than 4-8 weeks, then give your body a rest by moving on to your regular workouts. After 2-3 months, you can use it again.
2 15967 2 years ago
Interval training (IT) is an opportunity to lose weight in the shortest possible time. This is an opportunity to improve your work cardiovascular system. This is a training aimed at improving physical performance without unnecessary time expenditure. If you have been trying to get in shape for a long time and unsuccessfully, this type of training will finally allow you to get a decent result.
What is interval training?
High-intensity interval training - training that combines sessions physical activity with low and high intensity. A classic example is alternating between jogging and sprinting. During such training, the body approaches the aerobic threshold for a short time. We are talking about the intensity phase, during which the transition to anaerobic mode occurs. At this stage, the body draws energy not from fats, but from carbohydrates.
After reaching the threshold, a return to the normal level of loads occurs. In most cases, the heart rate at the aerobic threshold stage is 85% of the maximum.
IT is not tied to specific types of training. In this mode you can run, swim, ride a bike, and do cardio exercises. In terms of the nature of physical activity, IT is a transition from low-intensity aerobic to high-intensity anaerobic activity, and vice versa. The degree of load is alternated by changing distance, speed, heart rate (HR).
Benefits and contraindications for IT
IT is more difficult than low-intensity training, but the results are worth it. Among the advantages of IT:
- saving time;
- increased strength, endurance and speed;
- more fast burning calories;
- improving the functioning of the cardiovascular system;
- long-term preservation of the metabolic effect;
- improvement of appetite.
Unlike regular training, interval training does not require large quantity time. To achieve results, 15-30 minutes 3 times a week are enough. In gyms you can often see visitors leisurely doing exercises designed to lose weight and get in shape. The problem is that the result comes in the same way, slowly. IT makes you sweat a lot, but the progress towards the goal becomes noticeable.
The benefits of interval training
Interval training strengthens muscles. The muscles become toned and stronger. With conventional aerobic training (jogging and other low-intensity activities), fat burning occurs slowly and for a long time. For this reason, the body needs additional sources of energy. He takes the latter from the muscles - the muscles become smaller and weaker.
Both habitual aerobics and IT are classified as cardio exercises. But regular high intensity training leads to much faster adaptation of the heart to severe stress. In interval training adherents, the heart returns to its normal rhythm faster.
There is an opinion that aerobics burns fat best. At first glance, it does have an advantage over IT in this regard. Let us remember that during low-intensity training the body takes energy from fats. IT, on the contrary, almost does not use fats as an energy source.
Logic doesn’t work for one simple reason – IT stimulates post-workout metabolism. The miracle of weight loss happens between workouts. When an aerobic activity is completed, fat burning stops as the body no longer needs additional energy. After IT, metabolic processes accelerate, and the body needs energy for several hours. This period can stretch up to two days - all this time there is a loss of unnecessary supplies.
For the same reason, appetite improves - this is how the body requires new energy portions. And along with the increase muscle tone and by losing “ballast” you get an improvement in well-being.
Contraindications to IT
There are benefits, but interval training also has contraindications. Of course, such training improves the functioning of the cardiovascular system. And sometimes it can even help those who suffer from heart disease. But problems with main muscle body is the first reason to run to a doctor’s consultation. Only with the permission of the cardiologist can you begin relatively gentle intensive training.
In most cases, chronic heart disease and interval training are incompatible - too much stress on the “engine”. But healthy people also need to train carefully. Excessive intensity can lead to failures even in a normally functioning heart.
Another problem is related to insufficiently developed exercise technique. This mainly applies to strength interval training. Before you begin heavy loads, you definitely need to master the technical aspects. If, with a light load, you can do without the proper equipment, “ little blood", then high intensity does not forgive incorrect execution.
It is not recommended to use interval training for completely “green” athletes. No matter how gentle this method of training may be, the body receives a significant shake-up. It is more rational to first prepare the body by training at a calm pace with a light load.
Basic principles of training
The essence of high-intensity interval training is the cyclical phases of light and heavy load. One lesson in IT format includes 5-15 cycles. Depending on the degree of training of a person, the range can expand - by reducing or increasing the number of intervals.
Before training, a warm-up is carried out, which prepares the body for stress loads. After classes, do a cool-down that smoothly brings you out of the stressful phase. The duration of one interval is from 5 seconds to 2 minutes. The duration depends on the level of physical fitness and the goals of the athlete. The total duration of the workout, not including warm-up and cool-down, is 2-30 minutes.
The high intensity cycle never lasts longer than the low intensity interval. For beginners, the recommended duration of the heavy phase is 10-15 seconds. An easy beginner cycle lasts 3-5 times longer. As physical fitness improves, the temporal difference between the phases becomes increasingly blurred, and the duration of the intervals increases.
When exercising, you need to monitor your heart rate. The guideline for calculating the optimal heart rate is the maximum frequency, which is calculated using the formula:
maximum heart rate = 220 – athlete’s age (in years)
Symptoms of Overtraining
You definitely need to monitor your condition. As soon as symptoms of overtraining appear, it is necessary to reduce the training pace or temporarily stop training altogether. These symptoms include:
- persistent fatigue;
- constant muscle pain;
- increased heart rate on days off from classes.
Nutrition is another one important factor, requiring attention. IT is associated with a large consumption of glycogen. This means that the athlete's diet should include a large amount of carbohydrates. A low-carbohydrate diet is one of the options for relatively quick weight loss, but with such a menu it is impossible to fully recover between workouts.
- start slowly and smoothly;
- make sure that any training changes occur smoothly, without unnecessary stress on the body;
- When making classes more difficult, do this either by increasing the duration or by increasing the intensity; but do not increase the parameters at the same time;
- Maintain a constant pace throughout the cycle;
- It is best to do IT using traditional cardio exercises;
- no need to train more than 3 times a week; This is not a case where the more often the better; going beyond the recommended regimen almost always leads to overtraining;
- The recommended duration of training in interval mode is a month; after this, you need to abandon this format for 5-8 weeks - during this time you can study as usual.
Types of interval training
You can train in interval mode in almost any conditions. If only there was an opportunity to alternate the load. But here we will look at the main types of interval training.
Interval running
This is the most popular IT format. Distances, rather than time periods, are usually used as intervals. The distance is chosen based on the tasks:
- to develop endurance, they work with long segments - up to several kilometers;
- to increase power and strength, they work at short distances - from 100 to 400 m.
The recommended start for beginners is running along a 400-meter track in this mode: straight sections of the track are run at about 80% of the maximum speed, and rounded sections are walked. As training increases, distance and speed increase.
As soon as the athlete becomes able to run 5-6 laps, the interval is increased to half the track - 200 m. At the same time, the speed in the high-intensity cycle is increased to submaximal. The goal of interval running, in terms of loads, is to be able to run the entire track at top speed. After this, the intervals are shortened.
Track running can be replaced by running on a treadmill. In this case, the intensity is adjusted by the angle of elevation and the speed of the track.
IT at home
Interval training at home is an opportunity to quickly lose weight and tone muscles even for a very busy person. Lack of space is absolutely no reason to abandon IT. Even in limited conditions there is a large selection of suitable exercises.
Home workout example:
- Lunge jumps. Starting position – take a wide lunge back. Keep your back straight. Do not extend the knee of the right supporting leg beyond the toe. The knee of the other leg points to the floor. Take a step to the side with your right foot. Then, without leaving the lunge position, use your left leg to jump and change the position of your legs and return to starting position.
- Side jumps from a plank position. Get into a plank position. Palms under shoulder joints, back straight, abs tense. Without leaving the plank, make 3 jumps with your feet to the sides and with one jump return to starting position. Try not to push your buttocks up and keep your body parallel to the floor.
- Alternately touching the floor with your hand in a squat. Starting position – feet shoulder-width apart. Jump into a sumo squat position. Touch right hand floor, push off with your heels and jump back to the starting position. Repeat the jump, touching the floor with your left hand.
- Single leg plank. Starting position – standing on the support right leg, bend your left knee. Place your palms on the floor shoulder-width apart. Get into a plank position by jumping on your right foot. Left leg straighten and touch your foot to the floor. Return to the starting position and jump on your supporting leg.
In a high-intensity cycle, repeat each exercise for 20 seconds - at a maximum pace. Stretch the light interval so as not to experience discomfort.
This is just one of thousands of possible complexes. At home you can do push-ups, jump, run in place, do pull-ups, do exercises, exercise with dumbbells or weights.
Tabata Protocol
If there is absolutely no time, you can use the technique developed by the Japanese specialist Izumi Tabata. According to the method, the workout lasts only 4 minutes! But in such a short period of time, you can burn as many calories as you burn in 45 minutes of moderate-intensity cardio training. The principle of the methodology lies in effective use every second.
4 minutes contains 8 such approaches. One exercise is performed during one training session. The latter can be anything - push-ups, squats, etc. By the time of the 8-set workout, time for warm-up and cool-down is added.
Fartlek
Swedish program for preparing athletes for competitions. Translated, “fartlek” means “speed game.” The essence of the method is that athletes compete in speed running in interval mode:
- cycle 1 – jogging, 10 min;
- cycle 2 – intense running, 10 min;
- cycle 3 – fast walking (recovery phase), 5 min;
- cycle 4 – 100-meter straight race;
- Cycle 5 – 100m uphill run;
- cycle 6 – slow walking (recovery phase), 5 min.
V. Gershler's method
V. Gershler – coach of runners short distances. According to his interval method, athletes' training consists of:
- the 100-meter dash, which is run 3 seconds slower than the record time;
- a two-minute rest, during which the heart rate is reduced to 120 beats/min;
- repeating cycles.
IT lasts until it is possible to reduce the heart rate to the specified level during the rest phases. As soon as the heart rate cannot be reduced, the training is stopped. The average duration of IT according to the Gershler method is 20-30 minutes.
Circuit interval training is a type of training that involves performing a series of exercises in a circle. IT may consist of just one exercise - in this case, the training is, of course, not circular, despite its circularity.
IT is not limited to these types. There are many more of them - the number of IT variations tends to infinity. Next, let's look at an example training program which can be done in the gym.
Interval training program in the gym
The table describes aspects of an approximate gym interval training session. You can choose any one as an exercise. For example, working on a stepper.
| Cycle | Interval (min) | Intensity | Pulse | Phase |
| 5 | Very low | Warm-up | ||
| 1 | 1 | Low | 50% | Rest |
| 2 | 0,5 | Moderately high | 75% | Job |
| 3 | 1 | Low | 50% | Rest |
| 4 | 0,5 | Moderately high | 75% | Job |
| 5 | 1 | Low | 50% | Rest |
| 6 | 0,5 | Moderately high | 75% | Job |
| 7 | 1 | Low | 50% | Rest |
| 8 | 0,5 | Moderately high | 75% | Job |
| 9 | 1 | Low | 50% | Rest |
| 10 | 0,5 | Moderately high | 75% | Job |
| 11 | 1 | Low | 50% | Rest |
| 12 | 0,5 | Moderately high | 75% | Job |
| 5 | Very low | Hitch |
This interval training program is suitable for beginners who have just started physical training. You can start with such a workout, gradually increasing either the duration of the cycles or the intensity of the “working” intervals. The program can be easily modified. For example, add load while reducing the time it takes to complete the exercise.
Anyone who wants to reset extra pounds, it is usually recommended to do cardio training.
If you work on them at an average pace, the source of energy for the muscles is fat, which is burned in significant volumes during exercise.
Moreover, the results become more significant if you combine training with diet.
However, for those who want to lose extra pounds quickly, it would be better to turn to interval training.
This method allows you to start the process of burning excess fat to the maximum; its effectiveness is several times higher than cardio exercise.
Interval training involves alternating phases of maximum and minimum load during the training process: for example, when running, you need to alternate between sprinting and jogging.
In this case, during the intense phase, the body switches to an anaerobic mode of operation, and in the low phase, it returns to the aerobic mode.
- IN aerobic mode Fats serve as a source of energy for work. In this case, the process of their oxidation with oxygen occurs (“aerobic” literally means “with oxygen”). It is in this mode that all cardio training takes place.
- Anaerobic mode involves the use of carbohydrates as energy for muscle work. Oxygen in this case does not participate in the oxidation reaction. Training takes place in anaerobic mode with free weights and on machines in bodybuilding and powerlifting.
Advantages
Interval training is one of the best views workouts to burn fat. They are significantly more effective than cardio exercise.
Interval training has a delayed effect - it starts the fat burning process, which continues after the end of the workout.
In addition, with prolonged exercise, cardio training leads to burning muscle tissue. Interval training does not have this drawback - it only helps strengthen muscles, but not destroy them.
Contraindications
The disadvantages of interval training include, first of all, the fact that they have contraindications. These are diseases of the cardiovascular system: heart failure, hypertension, atherosclerosis and others.
If you have one of these conditions, you should definitely consult your doctor before starting interval training.
In addition, this type of exercise is not suitable for all beginners: if you are just starting to exercise, such a load may be too heavy for an unprepared body.
If there are contraindications to interval training, you should give preference to working on cardio equipment.
Exercising at a calm pace will also allow you to get rid of efficiency. extra pounds. Losing weight with cardio will take longer, but there will be less stress on the body.
Interval training results
Regular exercise allows you to start a quick fat burning process. In addition, interval training helps strengthen ligaments and muscles, increase endurance and strength.
Do not forget that the most important condition for successful weight loss is the transition to proper nutrition.
If you have long-standing problems with overweight, without changing your diet, any exercise will not bring a good effect.
To work with intervals, you can simply use standard types of cardio training, alternating intervals. These could be:
- exercise on an exercise bike;
- exercises on an ellipsoid, etc.
There are also training methods developed specifically for interval training.
Tabata
This technique was named after Dr. Izumi Tabata, who developed it with his team of researchers in the late nineties.
It involves alternating high-intensity loads with rest and takes a minimum of time. In this case, you can use almost any type of load - swings with dumbbells, work with expanders, work on cardio equipment, and so on.
An example is the following: you squat for 20 seconds, then 10 seconds. rest and start a new approach. And this must be repeated for 4 minutes (i.e. 8 cycles).
Then change the type of exercise and do it according to the same scheme.
Fitmix
Fitmix is a training complex developed by instructor Leonid Zaitsev. It involves alternating different movements: imitation of dodging an opponent’s blows in the fighting ring, bending to the sides while leaning on a pole, kicking, and so on.
Lesson time is up to half an hour.
Fartlek
Fartlek is a training program that involves running in alternating intervals of varying intensity. Intervals can be measured not only by time, but also by steps. An example of such a workout:
- 10 steps at a fast pace;
- 10 jogging steps;
- 20 pace steps;
- 20 jogging steps;
- 30 steps at a fast pace and so on.
In this way, you can increase the number of steps in one interval to 100 or more, and after that, in the same way, reduce them to 10. Count only the steps of the right or left foot.
The duration of one lesson is up to 20 minutes.
Rules and principles of training
Before training, be sure to warm up. This could be jumping rope, running, working on an exercise bike, etc. Five minutes is enough. At the end of interval training, you need to cool down in the same way.
In order to navigate the phases of work, you need to use a heart rate monitor at the beginning of training: the body works in aerobic mode when the heart rate does not exceed 85% of the maximum heart rate.
This frequency is individual for each person, it depends on age. It can be calculated using a simple formula: 205.8 - (0.685 x AGE). If you have some experience, you can navigate by sensations, moving from one phase to another.
When doing interval training, it is necessary to correctly select the duration of the maximum and minimum load phases.
At the initial stage, the first should last 3-5 times less than the second. In this case, the duration of the phases should be short - for a high-intensity phase, 10 seconds will be enough, and a low-intensity phase, accordingly, should last from 30 to 50 seconds.
Interval training is a young type of physical activity, which, however, occupies a leading position not only among amateurs, but also among professional athletes. Beginning sports enthusiasts use the interval method as an active fat-burning program that helps get rid of extra pounds and emphasize definition. Professional athletes apply interval training immediately before sports competitions, which allows you to prepare your body for further high-intensity loads in the shortest possible time.
Basic principles of interval training
Interval training, used for losing weight, giving the body definition or improving endurance, is the most effective and optimal type of physical activity that does not require much time or money.
Anyone who wants to lose extra pounds is usually recommended to do cardio training.
Interval training has a number of principles:
- the meaning of interval training is cycles that consist of high and low intensity intervals;
- number of cycles in one workout from 5 to 15;
- before starting the training, a warm-up is required to prepare the body for the stress;
- at the end of the training there is a cool-down that helps restore the cardiovascular system, muscles and the whole body after intense exercise;
- cycle duration depends on physical fitness athlete, training goal and lasts from 6 seconds to 2 minutes;
- The duration of the high-intensity interval is equal to the duration of the low-intensity interval. For beginner athletes, the duration of a low-intensity interval can be 2-3 times longer than a high-intensity interval. As you train, the difference should decrease;
- the total duration of one interval workout (excluding warm-up and cool-down) ranges from 2 to 30 minutes;
- the number of workouts per week is no more than three. The remaining days, depending on the goals and training of the athlete, can be used for rest, strength training or cardio training.
Before starting an interval training program, it is recommended to consult with a specialist and undergo the necessary cardiovascular studies. This will eliminate the risks associated with high load.
This method allows you to start the process of burning excess fat to the maximum; it is several times more effective than cardio exercise.
Advantages
Interval training takes a leading position among other types of physical activity due to a number of advantages, namely:
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- Active fat burning. More intense fat burning compared to regular cardio exercise, associated with the effective activation of metabolic processes, which do not end with the end of the workout, but continue further.
- Strengthening the cardiovascular system. Regular interval training helps improve the heart's adaptation to physical activity. A 2017 study confirms the ability of the interval method to slow down aging due to growth in skeletal muscles number of mitochondria.
- Interval training does not require special equipment or a membership. gym, you can practice both at home and on the street (at the stadium or in the park).
- Interval method – great option for those who do not have a large number free time. The duration of the workout usually does not exceed 30 minutes.
Interval training will help significantly improve endurance, get rid of extra pounds, and help emphasize the relief and beauty of muscles without spending a lot of time and money.
Interval training is one of the best types of training for burning fat.
Principles for choosing exercises and intervals
High-intensity interval training is one of the most effective types of training, which allows you to achieve the desired result in the shortest possible time, be it losing weight, giving your body definition or increasing endurance.
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To ensure maximum safety and effectiveness when performing an interval training program, it is important to keep several rules in mind:
- Selection of exercises. For aerobic (low-intensity) training, you should give preference to running, cycling, swimming, and jumping rope. For anaerobic (high-intensity) training, push-ups, exercises for the abdominal muscles, squats, exercises with weights, and a medicine ball are perfect. When choosing exercises, it is important to give preference to those that involve more muscle groups; and ignoring isolated exercises(working out biceps with dumbbells or quadriceps in a machine). When working with weights, it is important to determine the optimal weight, since using the maximum value can cause injury.
- Definition of intervals. Before determining the intervals, it is necessary to find out such a parameter as the maximum heart rate. To do this, you need to subtract your age from 220. The load phase should correspond to 60–80% of the maximum heart rate, and the rest phase – 40–50%. Depending on these indicators, the most suitable intervals are determined, the load phase being equal to the rest phase (from a few seconds for beginners to several minutes for more trained athletes).
Interval training has a delayed effect - it starts the fat burning process, which continues after the end of the workout.
- Rest and recovery. Optimal quantity interval training per week – 2-3 times. The rest of the time must be used to restore the body or to perform a less energy-intensive workout (depending on the fitness level of a particular person).
Properly designed interval strength or cardio training will allow you to achieve the desired effect in a short time and without harming your body.
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Basic techniques
Today, there are the following interval training methods:
- Waldemar Gerschler's method. The essence of the method is to run a distance 3 seconds longer than your personal best until your heart rate returns to normal within 2 minutes after the race. Duration of training is up to 30 minutes.
- Fartlek. The essence of the method is to race two or more people. After a good warm-up (jogging, intense running, brisk walking), athletes compete in speed in a straight line and uphill, the training ends with slow walking.
- Tabata method. The duration of the training is 4 minutes, during which you need to complete 8 sets (20 seconds – the fastest, most intense exercise, 10 seconds – rest). Any exercise can be used. Research confirms that 4 minutes is equivalent to 45 minutes of full-on cardio training.
Exercising at a relaxed pace will also help you effectively get rid of extra pounds.
- Interval running training. The interval (distance) is selected depending on the preparedness and goals pursued: short distances to develop strength and power, long distances to improve endurance. Taking a four-hundred-meter lap as the standard, you need to run 100 meters at 80% of the maximum, and the next 100 meters on foot. When you achieve the ability to complete up to 6 laps, it is recommended to increase the interval (distance) to 200 meters and eventually be able to run the entire lap (400 meters). Then you can return to more convenient intervals.
- Rope training. A unique example of cardio training, during which the legs are practically not involved. Strength indicators are actively developing, the muscles of the arms, back, abs, and chest are strengthened. Initially, rope training was used for MMA fighters and American football players.
- Pulling weight (sleigh, wheels). This exercise targets the muscles of the torso, buttocks and thighs. Correct technique execution prevents back bending and stooping. Developing “explosive” strength, the exercise is widely used in the training of football players and track and field athletes.
- Sprint. According to research, to improve metabolism, the minimum required duration of physical activity should be 3 ten-minute workouts per week.
- Kettlebell (dumbbell) swings. For the exercise, it is important to choose such a weight that the technique remains correct when performing a series of swings. Swinging kettlebells or dumbbells is an exercise that allows you to use the muscles of the back, abs, buttocks and thighs (back group).
