40-Minute Workout: Less Time Doesn’t Mean Fewer Results

40-Minute Workout: Less Time Doesn’t Mean Fewer Results

Sometimes, it seems impossible to squeeze workouts into the busy schedule. So, check out this 40-minute workout routine, providing even better results.

 
0:00 – 5:00: Warm-up
To improve the performance of the whole workout, do some diaphragmatic breathing to activate your core and proceed to a couple of mobility exercises.
diaphragmic_breathing
 
5:00 – 10:00: HIIT
HIIT spikes your blood rate. So, put the maximum effort into the power moves – explosive short intensive exercises (kettlebell swings, jump squats, plyo push-ups, etc).
Choose two power moves, do them for 15 seconds each, then rest for 30-40 seconds. Do five rounds.
Then, move on to low-intensity exercises (planks or bodyweight squats), which don’t let your pulse drop.
swings
 
10:00 – 30:00: Strength Training
Strength training increases metabolism, prevents injury, improves posture. Do it for 20 minutes, an upper-body vs. a lower-body exercise and a core exercise. If you are gaining muscle mass, aim to do 6-12 reps, and rest for 30-45 seconds. Then, do two more rounds. Continue this pattern until the time is out.
strength_training
 
30:00 – 40:00: Steady-State Cardio
Though HIIT burns a big amount of calories, it puts a ton of stress onto your body. Better not do HIIT every day. So, you may hop on a stationary bike or run on a treadmill, etc.
After you complete this routine, take a couple of deep breaths and don’t stand still to let blood circulating
cardio

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