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Slim and fit in 18 minutes

  1. Short on time? Then do this short, but very effective home workout.

  1. Short, explosive interval workouts are extremely popular right now. No more endlessly long training sessions on the cardio machines, but short, powerful workouts. A high-intensity interval training is a relatively short training, in which short moments of maximum effort are alternated with short moments of rest. Excellent results are achieved. The Canadian Laval University conducted a comparative study between short, explosive training and long, but moderate training. And what turned out? Following a schedule of short, explosive workouts for 15 weeks resulted in 9 times more subcutaneous fat loss than 21 weeks of long-term moderate-intensity exercise. The exercises on these pages not only stimulate fat burning, they are also an excellent cardio workout and you can grow muscle mass with them. And that's good news, because muscles are the most active body tissue. A little more muscle and your body burns more calories during the day, even at rest.

  2. Short, explosive interval workouts are extremely popular right now. No more endlessly long training sessions on the cardio machines, but short, powerful workouts. A high-intensity interval training is a relatively short training, in which short moments of maximum effort are alternated with short moments of rest. Excellent results are achieved. The Canadian Laval University conducted a comparative study between short, explosive training and long, but moderate training. And what turned out? Following a schedule of short, explosive workouts for 15 weeks resulted in 9 times more subcutaneous fat loss than 21 weeks of long-term moderate-intensity training. The exercises on these pages not only stimulate fat burning, they are also an excellent cardio workout and you can grow muscle mass with them. And that's good news, because muscles are the most active body tissue. A little more muscle and your body burns more calories during the day, even at rest.

Own body weight

  1. Trainers make less and less use of machines. Instead, they choose exercises with free weights or simply our own body weight. This provides a more natural way of moving, which improves your overall movement pattern. Your balance, strength, flexibility, explosive power, posture… everything gets better when you do movements that our body is made for. And most importantly, it is a training method that works. Exercises like push-ups and squats survive all fitness trends for the simple reason that they work.

What do you need?

  1. Mat Chair Skipping rope Interval timer (You can buy a device, for example from Gymboss, or download an interval timer on your smartphone. Set the timer to 6 times 50 seconds of action and 10 seconds of rest.)

Get started

  1. If you do this round of exercises twice, with 1 minute rest, you have a complete workout in 18 minutes. Do this schedule three times a week. Warm Up: Jump Rope for 5 Minutes Jumping rope is one of the simplest and most effective cardio workouts you can do. It is also a perfect warm-up: you put all your muscles to work and within a few minutes you start sweating



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