3 ideas for a short but effective workout

3 ideas for a short but effective workout - tabata

One of the three effective ideas for a short but efficient workout is tabata. It is a model of interval-type activity, which is characterised by an extremely high level of intensity. The whole training plan takes only...4 minutes! Thanks to that practically everyone will have time for it and will certainly not find an excuse to give it up. What are the assumptions of tabata?

• We perform 8 exercises with our own body weight.
• We perform each exercise one after another
• The duration of an exercise is 20 seconds
• The break time between exercises is 10 seconds maximum.
• After completing the whole circuit - 8 exercises - you should rest for about 60 seconds and then repeat all the activities.

The number of series in tabata should be adjusted to your current condition. Usually it is proposed from two to four. Do not exceed three training days per week.

3 ideas for a short but efficient workout - HIIT training

Speaking of interval training, another effective idea for a short but efficient workout is HIIT. This type of exercise can last 10, 15, 20 or even 30 minutes. There are no specific guidelines that indicate a minimum amount of time to complete it.

The high level of intensity means that HIIT training should be performed a maximum of 3 times a week. The exercise scheme presents itself as follows:

• High intensity activities - about 15 seconds of work
• Activities with moderate intensity - from 30 to 60 seconds of work

The plan can include exercises with your own body weight as well as those using equipment such as dumbbells, resistance bands or steppers. The selection of exercises depends on individual needs and goals. What is more, HIIT training can be performed with the use of some training machines e.g. ergometer, treadmill or orbitrek.

3 ideas for a short but effective workout - ABS

The ABS (Abdominal Body System) training programme is a set of exercises aimed strictly at strengthening and sculpting abdominal muscles. In contrast to its predecessors, it does not guarantee complex work on the whole body. However, it is certainly a good idea for a short but effective workout. This is confirmed by people who more and more often decide to do ABS exercises at home and, for example, give up exercising their abdominal muscles when visiting a gym.

To do an ABS workout you need a mat, a willingness and just 8 minutes of free time. During the training you will engage all muscle parts of the abdomen. Moreover, the exercises affect the lower back, which is often affected by weak abdominal muscles. Activities in the ABS plan are varied, which allows you to avoid boredom and effectively work on your dream silhouette at home.