Three steps to shape up

The working women not always afford the subscription to the gym or at least purchase of the exercise machine home. There is neither time, nor forces for all this, – they complain. Find only half an hour in day. At the correct approach of it it is quite enough for high-quality change of health and a figure. Before you – three steps to shape up.

Step 1. cardio

Cardio-exercises – it not always means hours-long trainings on the racetrack. It is possible to make great progress in weight loss and heart trainings in only 30 minutes a day! Trainings with intervals of high intensity are one of forms so-called stop and-gou trainings (alternation of heavy traffic and rest) which burns many calories for the short period of time. Moreover, burning of calories continues and after classes! Try such approach. And if there is no time to go to fitness club to take lessons stop and-gou trainings, then do house occupations. You will need a simple jump rope and a stop watch.



For a start it is necessary to warm muscles. It can be usual walking or run within 2 minutes. If you want to be warmed with a jump rope, then jump at slow speed 2 minutes.

We begin a training.

1. 20 seconds – intensive jumps on a jump rope. So quickly, as far as it for you is possible.

2. 10 seconds – Stop. Recover the breath and have a rest.

3. Further – repeat Paragraphs 1 and 2 of 7 more times. In total 8 approaches have to turn out.

4. Four minutes of a training behind. After that take a 1-minute break.

5. Now repeat points of a training, starting with the first until there takes place 30-minute occupation.

6. After half-hour jumps still spend a couple of minutes for walking at moderate speed.

Step 2. Use the body

And these exercises for those who have no opportunity to attend classes in the gym. Use what you have. This your body. Before you – a set of exercises which will help to become harmonious in only 30 minutes a day. You will need a towel.



1. Warm-up. Running on the spot, raising knees highly to a breast, - 30 minutes. Then 30 minutes walking, raising heels back as it is possible above, to buttocks. Alternate these types of walking within 3 minutes.

2. Lay down on a stomach. Lift the weight, leaning only on toes and forearms. The back is direct, hips are parallel to a floor. Be late for 30-45 seconds.

3. Get up a back to a wall. Set aside legs on half-meter. Go down a wall, have to be in a sitting position of a hip parallel to a floor. Be late for 20-40 seconds.

4. Put one leg on a towel. Set aside it back, a front leg make attack, bending a leg in a knee no more than 90 degrees. Strain muscles of buttocks and try to return to a standing position, sliding the second leg on a floor a towel. Repeat for each leg of 12 times.

5. Lay down on a stomach. Extend hands over the head, legs direct. Raise hands from a floor and a leg. Be late for 2 seconds. Return to a starting position. Repeat 12 times.

6. Push-ups from a floor. Beginners can be wrung out, being kneeling. To repeat 12 times.

7. Bridge. Lay down on a back, bend knees, slightly set aside from buttocks. Strain hips and pull to a ceiling up, leaning on heels. You hold hips strained the 2nd second, squeeze buttocks. Repeat 12-15 times.

As soon as you make all complex, have a rest 2 minutes. Then repeat a complex 2-3 times. It will take just 30 minutes.

Step 3. Eat and be cleaned!

Now, when you mastered simple exercises and could allocate 30 minutes a day for physical activity, it is a high time to go further and to reconsider the daily diet. Exercises are only a part of the program of weight loss. It is necessary to involve everything that influences a figure. Especially as even the most disciplined person can not always hope for regular trainings.

And rules of food remain simple: it is necessary to eat as little as possible empty calories and as much as possible healthy clean food. Include in a diet whole grains, chicken grill, fish, fast beef, vegetables and fruit. We replace all drinks only with water! Such food will allow to deceive appetite and to reduce abundance of greasy food.



So, in your forces, without leaving the house, to come to good shape. Be engaged with a jump rope or do our set of exercises 30 minutes a day, 3-5 times a week. Think of healthy nutrition more and you aspire to it. Are that – easy and available steps to symmetry. In a month you will feel that you became more hardy, uneasiness and a stress disappeared, and doctors will confirm that the cardiovascular system began to work better.