What good are the best training purposes if in the end there is never time?
The bottom line is that it is always a matter of priorities, how you spend your scarce free time, but the keyword “lack of time” is the first argument for which training sessions are most often cancelled.
But the fact is: A short workout is better than none!
So if you think you can save yourself just 15 minutes of training, you’re wrong.
Starting today, you have no more excuses: our FIT FOR FUN workout really fits into any busy schedule.
This is how training works
Whether you want to invest 15, 30 or 45 minutes in your fitness, we have the right plan for you. So you can decide individually on each training day how long your training can last and adjust this via loading so that you can achieve maximum fitness results in just 15 minutes.
The general rule of thumb is: the shorter you train, the sharper the breaks between exercises or rounds should be.
Then train with the following workout in the same way:
- Energy: The trick with training is the quick switch between stress and active breaks, where you keep moving as much as possible. As a result, the body releases growth hormones, which also enhance muscle growth.
- Persistence: High intensity pushes the cardiovascular system more than a lower continuous load. This is how you increase your stamina.
- fat burning: Compared to resistance training in the mid-heart rate range, you can burn twice as much fat in the same amount of time with our intensive training. The first effects can already be seen with the 15 minute version after just a few weeks.
- Coordination: The exercise changes in the circle promote mobility, physical, but also mental.
15 minutes: The sprinter workout
Whether in the morning after waking up or at the end of the day: In the short version, the circuit becomes a Tabata workout and quickly increases circulation.
You can use additional weights for exercises 1, 4, and 7 so you don’t lose strength. For exercises 1 and 6, a resistance band is suitable as a muscle booster.
This is how you do it:
All 8 exercises as a circuit, 45 seconds on, 15 seconds off, two rounds total.
30 minutes: the lunch break workout
If you even want to train for half an hour a day, you should definitely pay attention to sufficient regeneration. A change from our training and a light load, such as an easy jog, is ideal.
Also a nice change: slow down, use tools and weights like the 15 minute workout.
This is how you do it:
All 8 circuit exercises, 60 seconds on, 20 seconds off, three rounds total.
45 minutes: The ultimate workout
Burpees or 80-second push-ups? This circuit requires a lot of resistance and increases the heart rate. As always, quality before quantity. Pulling yes, but better without weights if the technique suffers too much. Do each exercise cleanly and at your own pace until the last repetition.
This is how you do it:
All 8 circuit exercises, 80 seconds on, 30 seconds off, three rounds total.
|Trained:||Full body exercise for strength and endurance.|
|Note:||Stand relaxed, gain momentum with a light squat, jump hard. Stretch your arms and legs in the air, land softly, and quickly jump back up.|
Advice for advanced users: With a resistance band around the thighs, the exercise becomes even more intense.
2. Monkey swing
|Trained:||Strength in legs, buttocks, abdominals, shoulders and triceps as well as mobility.|
|Note:||Push your pelvis up as you push one leg forward. Upper body as far behind the shoulders as possible. Don’t lower your butt (if possible). change legs|
3. Alternating leg raises
|Trained:||the entire abdominal musculature.|
|Note:||Lower each straight leg without lowering it. Avoid hollow back and press your lower back into the floor.|
|Trained:||arms and abs Resistance and stimulates fat burning.|
|Note:||Stand hip-width apart, knees relaxed, stomach tense. Boxing with speed, carrying your shoulders with you.|
Advice for advanced users: Small weights or water bottles will make your heart rate go up even faster.
5. Burpe more downward dog
|Note:||From the squat jump to the push-up and from here directly to “downward facing dog”. Jump back to stand up or to the starting position. From the front.|
|Trained:||the lateral abdominal muscles.|
|Note:||Side plank, bring the top of the elbow and the top of the knee as close together as possible. Straighten again without lowering the leg. Repeat the process.|
Advice for advanced users: The knee of the lower leg remains in the air, only the foot rests on the ground.
7. Tilt Rotation
|Trained:||Shoulders, trapezius, erector spinae, and obliques.|
|Note:||Knees slightly bent, lean forward but stay upright. Bend your elbows 90 degrees. Twist your upper body alternately to the right and left in a controlled manner. the vague look|
Advice for advanced users: pick up two full water bottles or dumbbells.
8. Push up diamond
|Trained:||chest, triceps and core.|
|Note:||Clasped hands, diamond shape. For beginners: stretch and bend your arms one after the other. For experts: tiptoe push-ups.|