You don’t want to spend an excessive amount of time in sports, but still want to be fit and trained? We have the 10 perfect exercises for you
B eim Sport applies to the maxim “Exercising regularly, but as quickly and efficiently”? Understandable. Not everyone enjoys training for hours and investing more than necessary in training. But there is also a suitable training program for you as a representative of the “Quick & effective” group. Here it is.
Which fitness exercises are most effective?
If you want, you will be fit in record time with our 10 most ingenious exercises for the whole body. We have designed a crisp workout for you, which ensures a flat stomach, tight thighs and a crisp bottom.
The best thing about it: You don’t have to spend half an eternity in the gym for the steel body, you just have to pimp up your normal training routine. Here are our 10 most effective exercises for the whole body.
Do I have to go to the studio or can I exercise at home?
Our training plan only requires a few minutes a day, and that at home. The exercises consist of combined moves that are highly efficient. Several muscle groups are always addressed at the same time, so you achieve much better results in record time than with conventional training.
With every workout you not only strengthen your muscles, you also give your pulse and metabolism an extra kick. As a result, each welding unit creates an afterburn effect that keeps the metabolism high long after the workout. And all without a lot of equipment or a gym.
Do I need equipment for the fitness exercises?
No, the training works without equipment and especially machines. You only need a heavy dumbbell (search at amazon.de) or preferably a kettlebell (search at amazon.de) for an exercise . As fitness enthusiasts you should have them anyway.
This training plan will make you fit
Enough said, let’s get down to business – we will tell you what is on your fitness-to-do list in the next 4 weeks: do the 10 exercises 4 times a week and do your metabolism with additional cardio- Units properly fire under the butt. Cardio training gives you (and your metabolism) the right kick and makes unnecessary fat disappear even faster. Integrate one fat killer unit 3 to 5 days a week: run, bike, row or swim.
These are the 10 best full body exercises
Are you ready for your training? Then here are our 10 best full body exercises in one workout. These exercises are particularly effective because they address several parts of the body at the same time. You can train your stomach, legs, arms, buttocks, shoulders … with just one exercise … and train your coordination at the same time. If that’s not a reason to get started right away?
Start with the first exercise and do as many reps as you can in 60 seconds. Then go to Move 2 without a break and go full throttle again for 60 seconds. After a 15 second pause, do both exercises again. After a short breather of 15 seconds each, continue with the other exercises according to the same principle.
1. Arm-leg extensions
Buttocks, arms, thighs: arm and leg raises them all.
Kneel on all fours with your hips over your knees and your shoulders over your wrists. Raise and extend your right arm and left leg parallel to the floor at the same time. Your back remains straight. Change sides.
Pushups push your arms and chest. Side effect: The core tension also makes the abdomen muscular.
In the push-up position, turn your hands a little inwards so that your elbows point outwards. Slowly lower and raise the body again. The arms should be relatively close to the body and the elbows should remain on the body.
3. Sit ups with rotation
Side-turning sit-ups bring quick results.
Lay on your back and put your hands over your head. Tense your stomach, lift your upper body and bring your hands to the outside of your left thigh. Lower again, do not put down and take the whole thing to the other side.
4. Boxer support
The boxer support not only makes a flat stomach, but also trained arms and shoulders.
Go into the forearm support: the forearms lie on the floor, the elbows are exactly under the shoulders. Put the tips of your feet up, tense your stomach and keep your body in line. Extend your right arm straight forward, clenching your hand into a fist. Lower the forearm again and perform the movement with the left arm as well. Nothing should move except the poor.
Cardio meets thighs, abdomen and arm training: the Burpee is a real all-rounder.
Quickly get into the deep squat from a shoulder-wide position. Put your hands on the ground, jump back with your feet and land in the support position. Lower your body weight, do a push-up.
Quickly jump into a crouch and immediately start to stretch. Jump as high as possible by stretching your arms over your head. Start immediately after landing to the next burpee.
Squats sound old school, but are still a mega workout for your buttocks and thighs.
Hip-wide stand. Bend your knees strongly and lower your butt deeply back. Bring your arms forward at shoulder height. The back is straight, the view is forward and the knees do not protrude beyond the toes.
7. Kettelbell swing
Thighs, arms and pectoral muscles are required for kettlebell swings.
Grip the kettlebell with both hands, put it slightly wider than your hip and squat so that your thighs are almost parallel to the floor. Immediately stand up again and swing the barbell up to shoulder height.
Begin to swing the kettlebell back, squat, and pass the ball dumbbell between your legs. Swing again at shoulder height when standing up.
The chair primarily shapes the thighs and buttocks.
Go deep into your knees in an upright position and stretch your arms up over your head. Keep your back straight.
9. Side support with leg raises
This exercise not only strengthens the legs but also the abs, arms and buttocks.
Take forearm support position. Put the tips of your feet up, your elbows are under your shoulders. Lift your right arm off the floor and turn your body to the right.
They rest on the left elbow, the left forearm is at right angles to the body, the right foot is on the left.
Place your right hand on your hip, pull on your right leg and lift your knee towards your elbow. After half of the specified repetitions, turn back into the forearm support and turn to the left.
10. Jump rope (double unders)
Grab a skipping rope when standing upright. Jump in easily and find a rhythm. Then jump as high as possible, pull your heels towards the buttocks so that you can pull the rope under your feet twice in one jump. Land gently.
If you stick to the break and exercise times, you will be through with the training after less than 30 minutes. With our exercises and the 4-week plan, you train your entire body and get really fit very quickly. And that very easy at home.
Jumping rope gets the circulation going, tightens arms and legs. In addition, coordination is also trained.