8 exercises without additional weight for high-intensity training

It is recommended to do 8 high-intensity interval exercises for 30 seconds each. Believe me, if you do everything right, the muscles will remember it for a long time.

Adam Rosante, the author of The 30 Seconds Body and owner of The People’s Bootcamp in New York, offers a comprehensive fitness program that includes a training plan and proper nutrition. Today we will focus on the first component. Our training includes eight simple exercises. Each must be completed within 30 seconds in the following order.

  • three repetitions of the first cycle of exercise, the interval between repetitions – 30 seconds
  • the second cycle of the exercise is three repetitions, the interval between repetitions – 30 seconds

Cycle №1

Squats with hands touching the floor

What it does: arms, abdomen, hips, thighs, calves.

Stand up straight, bring your legs together, and extend your arms above your head. Stand with your feet shoulder-width apart and place your hands on the floor between your legs. Then return to the original position. Try to do as many repetitions as possible in 30 seconds.

Push your hand to your shoulder

What it does: arms, chest, arms, abdomen.

Stand on the board, press your hands, bend your pelvis (make sure there is no tilt in the back), place your hands directly under your arms and press firmly. The torso should be in a straight line from the heel to the top of the head. Light option – press on the knees.

Do push-ups and touch your left hand to the top position with your right hand. Then push again and touch the right hand with the left hand. Do the exercise for 30 seconds.

Exercises using a carpenter’s saw

What it does: shoulders, triceps, abdomen, buttocks.

Sit on the floor with your knees bent, feet flat on the floor, palms close to your hips. Lift your thighs, extend your right leg up diagonally, and try to touch your right leg with your left hand. Return to starting position. Repeat with the left leg and right hand. Do the exercise for 30 seconds.

Low jump sprint

What it does: hips, quadriceps, calves.

Stand up straight, feet slightly above your shoulders, arms bent at the elbows, palms facing forward. Bend slightly and start moving your toes as often as possible. Do the exercise continuously for 30 seconds.

Cycle №2

Jumping from an emphasis lying

Starting position – lying down, firm pressure, hands on the floor, directly below the shoulders, the body should be in a straight line from the heel to the top of the head.

Make three jumps:

  • pull your knees forward a short distance (approximately 30 cm) and return to the starting position
  • pull your knees forward about 60 cm and return to the starting position
  • Extend your knees as far forward as possible and return to your starting position

Repeat the jump for 30 seconds.

Exercise “Climber”

What it does: arms, stomach, buttocks, legs.

Stand with your feet shoulder-width apart. Raise your right arm, bend your left arm in front of your chest with your elbows, palms facing forward, and pull your left knee toward your chest. Jump and change arms and legs. Try to do the exercise at maximum speed for 30 seconds.

Pull your knees to your chest on the low planks

What it does: arms, stomach, legs.

Stand on a low bar, press on the forearm, lift the body upright and pull on the stomach. Lift your pelvis slightly (without bending your back) and pull your right knee to your chest, then return to your starting position. Do the same with your left foot. Repeat the movement for 30 seconds.

Run with high hips

What it does: stomach, buttocks, legs.

As you lift your knees, start running in place. Try to touch your left foot with your right hand and your right foot with your left hand. Do the exercise for 30 seconds.