CrimeaPRESS reports:
You can achieve many of the benefits of strength training through short but intense exercises designed to be performed with your bodyweight as resistance. This is a 15 minute bodyweight workout. Even some professional athletes use this type of training. The same ones whose performances are watched by millions of spectators, and the same ones for the competitions in which fans make bets. Today, interaction with a bookmaker is often carried out via a smartphone. To do this, you just need to download the BC application to your phone. Melbet.
There are days when your workload leaves little time for exercise. For this reason, bodyweight training programs and formats are designed to last 15 minutes. Despite the short duration, these plans have several advantages.
For example, burning fat with a few simple movements or working with your own body as resistance without the need for any equipment. The exercises known as HIIT or high intensity exercises serve so many purposes.
These are short but intense programs with short rest intervals. The 15-minute bodyweight workout also helps you gain muscle mass through exercise without using a barbell or dumbbells.
What does a 15-minute bodyweight workout do?
People usually train their muscles using barbells, dumbbells, or machines with different weights. However, there are alternatives that use your own body weight as the only resistance. HIIT workouts can improve your cardiovascular health while burning fat and building strength.
In this sense, plyometric exercises become of great importance. These are movements that require rapid deceleration and acceleration of muscles. This results in an accelerated lengthening or stretch-shortening cycle, resulting in improved power, speed and strength.
While there are different ways to combine exercises and design high-intensity workouts, most include some of the following movements. With these 5 exercises, each performed for 1 minute for 3 repetitions, a complete and effective bodyweight workout is achieved in 15 minutes.
Add 30-second breaks between each repetition and, if necessary, between some exercises.
Jump Squats
This is one of the most difficult squat variations. You should stand up and be able to perform a classic squat, with your feet shoulder-width apart. Then lower yourself until your legs are parallel to the ground, bend your knees and keep your back straight.
From this position, jump using the strength of your ankles and feet. The landing should be smooth and the downward momentum should be used to perform another squat.
The squat paired with a jump is an intense variation with excellent muscle activation.
Side plank with rotation
This movement targets the core area, which includes the abdominals, pelvis, glutes, and lower back. It consists of a plank position, with the body parallel to the ground, supported only by the forearms and balls of the feet.
Then rotate your torso to the side, lifting one hand off the ground and supporting the entire load on the other. Return to the starting position and finally turn to the other side.
Lunges
This is the basic exercise for a 15-minute bodyweight workout. Lunges work the muscles of the buttocks and spine, as well as the calves, hamstrings and quadriceps.
To perform the exercise, you must stand up and step forward with one foot. With your knees bent and your back straight, return to the starting position and then perform the movement with the other leg.
Burpee
Another important technique is short and intense exercise. Burpees add resistance and strengthen your upper body by combining multiple movements with equal momentum. First you stand, then lower yourself to the floor and move into a push-up position.
Face down, palms of hands and tips of feet touching the floor. After bending, stand up again and jump with your arms extended up. As you descend, use momentum to bend again.
Climber
The last exercise in the program also requires a starting plank position. However, the next movement is to pull one leg towards your chest, keeping your torso still. Then return it to the starting position and move the other leg forward.
The 15-minute bodyweight workout is an ideal addition for athletes accustomed to aerobic training. For example, running or cycling. Those who engage in this type of activity usually do not choose power movements.
However, this program provides a large number of metabolic benefits. These exercises are also an excellent tool for those who have little time, but do not want to relegate physical activity to the background.
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