Try a simple interval training that you can do at home without any equipment. The training is intended for both men and women - it allows you to burn fat and shape your body. Turn on the VIDEO at home and watch the interval training consisting of 3 exemplary exercises shown by coach Jacek Bilczyński.

Interval training at homecan be as effective as intervals performed in a professional fitness club or gym. You do not need any additional equipment for the exercises presented in the video - all you need is a load in the form of your own body weight.

See VIDEO with home interval training, thanks to which you will burn a sea of ​​calories, improve your condition and shape your body. Descriptions of the exercises can be found further in the article.

Interval training at home - exercises

This home interval training is extremely simple and fast - it consists of just 3 exercises without any equipment. Each of them is aimed at strengthening a different muscle group.

Exercise 1. Up-down plank

Make a plank on your elbows. Then straighten first with one hand and then with the other, going to the high plank (resting position on the hands as for a push-up). Then bend both arms again to return to the starting position. Repeat alternately.

Exercise 2. Mountain climbers

Make a front support on your hands, put your feet on your toes, place your knees just above the ground. Quickly, rhythmically pull your knees under your chest as if you are climbing the floor.

Exercise 3. Jumps

Stand straight, hands on hips. Jump one leg forward and the other leg backward and bend your knees more or less to a right angle. Jump over and slide your legs forward and backward while staying on bent legs.

Interval training at home - training plan

The rules are simple: Interval training consists of5 rounds . In each round, you perform3 exercisesone by one without taking breaks. The duration of each exercise is25 seconds . You take a30-second break after each round .

The diagram looks like this:

  • exercise 1st - 25 sec
  • exercise 2.- 25sec
  • exercise 3 - 25 sec
  • break - 30 sec

Repeat the whole x 5 (if you are a beginner, do 2-3 rounds).

How often do you do interval training at home?

For starters, exercise twice a week, over time you may increase the number of training sessions to 4-5 per week. Increase the difficulty gradually, taking into account your abilities.

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