Intermediate 15-minute circuit training can be surprising if done regularly. In just a dozen or so minutes you can sculpt slim and strong muscles, lose unnecessary kilograms and get rid of fat and cellulite. You do not believe? Check out our 15-minute intermediate training for yourself.

Contents:

  1. 15-minute intermediate training - what type of training should I choose?
  2. 15-minute intermediate training - does this really work?
  3. 15-minute intermediate training - exercises
  4. 15-minute intermediate training - training plan

15-minute training for intermediate advanced riders will stimulate all muscles to work and make you sweat really well. Contrary to appearances, 15 minutes is a lot of time to work intensively on the body and improve the functioning of the entire body.

Think this way - instead of training for an hour a week, you can break it down into several smaller ones and do them regularly. Then it will only take you 15 minutes a day, and the effects can be much more beneficial than you think.

Your daily dose of activity will have a huge impact on your he alth and body shape, which will improve after the first few weeks of exercise. In addition, 15 minutes of exercise will not make you tired like an hour's training, which will translate into good training effects - you will perform the exercises much more accurately and vigorously.

Check the surprising effects of a 15-minute training session for intermediate advanced users on your own skin.

15-minute intermediate training - what type of training should I choose?

In order for the 15-minute training to bring the desired results, it must consist of 8-10 exercises for our body to be fully stimulated for a short time. Exercises should involve every muscle and every muscle group, so that during just 15 minutes of physical activity, our body can work effectively.

These should be multi-joint exercises, but also those performed on the ground floor and in standing positions to diversify the movement. Dynamic exercises should be included in the training, but they must not dominate the static exercises, which are much better at building and sculptingmuscles. The training composed in this way will be a complete and universal physical effort, thanks to which we will gain an evenly sculpted figure, get rid of extra kilos and improve the appearance of our skin.

Apart from careful selection of exercises, it is also worth choosing the interval training system - it can be HIIT training or standard intervals. This is to stimulate the body to burn spare body fat and increase the metabolism to the maximum. As a result, even 15 minutes of regular training can transfer satisfactory he alth effects from improving endurance and fitness to increasing muscle strength and endurance.

15-minute intermediate training - does this really work?

The 15-minute intermediate training session is intended for every sports enthusiast. In order to transfer the expected effects, it must be performed regularly, preferably three to four times a week. Since it only lasts 15 minutes, it can be an excellent form of morning start-up or evening training after work.

At the beginning, 15 minutes seems like a small amount of time spent working on your figure. However, the exercises that we have prepared in the example of intermediate training are selected in such a way that every muscle works and the body is trained in every respect: endurance, stabilization, strength and endurance.

To increase the effects of the 15-minute intermediate training, remember to maintain a balanced and he althy diet and have he althy habits, e.g. walking stairs instead of taking the elevator, walking a stop instead of using public transport, getting up frequently from the desk, etc.

See also: 15-minute training for beginners

15-minute intermediate training - exercises

1. Head-down dog and go down to the plank
Perform the dog's head-down position - push your hands off the mat, set your feet hip-width apart, and gently point your knees outwards, clenching your buttocks at the same time . Remember to keep your shoulders away from your ears and don't let go of your belly - it should be gently pulled in. Hold this position for about 5 seconds and move to the plank position. Squeeze your stomach tightly and push yourself off the mat while activating your shoulder blades to work. Don't mess your head! Hold this position for 3 seconds and return to the dog with his head down.

2. Standing hand to foot
Stand on the width of your hips. Tighten your abdomen and gently push your chest forward. Raise your extended leg and the opposite arm atthe top - try to touch the foot with your hand. If you have difficulty doing this, your leg may be slightly bent. Make sure you tighten your abdomen tightly as both limbs meet. Before you move on to the repetition to the other side of the body, remember to come back to your upright posture.

3. Side squat
Adopt the correct body posture. Take a step to the side and do a squat, approximately to a right angle at the knees. Keep buttocks and abdomen constantly tense and keep your back straight. Remember to keep your feet from coming in when you squat - to keep an eye on this, tense your buttocks and point your knees outwards. Keep your hands in front of you for better balance - you can bend and join them, or keep them straight. Come back to the starting position and step sideways to the other leg.

4. Jump squat
Stand up straight with your legs slightly wider than your hip width. Get ready to go down to the squat - gently tuck your pelvis, pull your shoulder blades together, lower your ribs and tighten your buttocks. Inhale air into the diaphragm, go down and jump up with a loud exhalation. Do it as fast as you can. When you stand upwards, remember to do a firm hip extension and tighten your buttocks. Land in the same position where you start your movement. Make sure your knees diverge to the sides, not inward. If you did the previous exercises barefoot, remember to do the jump squat in your shoes. During dynamic exercises, you will need extra cushioning for your joints.

5. Plank with legs elevated
Take the plank position on your hands - place your palms shoulder-width apart and make sure that they are just below them, tuck your pelvis, tighten your abdomen. Push down on your shoulder blades as well, but don't hang on them! Make a move as if you want to push yourself off the ground and press your hands firmly on the mat at the same time. Now begin to slowly raise one leg and lower it downwards in a controlled, easy motion. Do the same repetition on the other leg, keeping the leg movement in check. Raise the limb until the gluteal muscles are tightened as much as possible. Do not compensate for the movement of the lumbar spine - there should be no tension there.

6. Boxing
Take an upright posture, bend your arms and hold them in front of you as if you were doing a guard. Start jogging in place vigorously and boxing with your hands at the same time. Pull a movement from your shoulder blade and remember to hold your stomach tight - when it is tense properly, boxing becomes easier for you.

7. Hip Twist Jumping
Stand up straight with your legs together. Fold it overhands, press them together with your fists and place them in front of your chest. Lower your ribs and tighten your abdomen tightly. Then start jumping and twisting your hips left and right. Make vigorous movements, but keep the tension in your body at all times. Do not twist the whole body, the torso should be still. Also, remember to keep your feet as close as possible.

8. Elbow to knee while lying on your back
Lie on your back and clasp your hands behind your head. Keep your elbows wide to the sides. Lift up the joined legs and alternately bend one leg and the other, bringing the knee closer to the opposite elbow. Remember to tighten your abdomen tightly and keep your ribs lowered - if your abdomen is puffing up and sticking out, it means your corset's core muscles are not working as they should. Then go back to the starting position and make sure the abdomen is tightened properly by lowering the ribs down on the exhalation.

9. Side Plank with Leg Lift
Lie on your side with your knees bent and support it on your elbow. The knees, pelvis and top of the head should form a single line. Tense your abdomen by gently pulling it in and tuck your pelvis up. Remember that the elbow is exactly under the shoulder and that the shoulder blade is tight and pulled back. Then, on the exhale, lift your hips up along with the knee of the upper leg. Your legs and hips should be mirrored in this exercise. Hold up for a few seconds and slowly come back down to the starting position.

10. Pulling the shoulder blades down while lying on the stomach
Lie down on your stomach. Gently tuck the pelvis under you and tighten the abdominal muscles, remember to tighten the buttocks tightly. Rest your forehead comfortably on the mat and place your arms at the sides of your body, like a frog. The hands should be turned sideways towards the ceiling and the shoulder blades taut. Begin to raise your torso and bring your shoulder blades tightly together. Hold it up for a few seconds and then go down with a loud exhalation. Gently let the tension off your body, but don't completely relax. As you pinch your shoulder blades together, remember that they should be moving, not your elbows or shoulders.

15-minute intermediate training - training plan

The 15-minute Intermediate Training is an interval peripheral training that you can successfully perform two to four times a week. The training is based on 10 exercises, each of them should be performed for 30 seconds.

If the exercise is based on the activity of both sides of the body or limbs individually, repeat this exercise from one side to the other. Take no more than 10 seconds of active break between exercises. During this time, you can walk inplace.

Training consists of two circuits that should be done one after the other.

The training should be preceded by a short warm-up: dynamic stretching or just fast walking in place, jogging and gymnastics will be the most effective. At the end of the training, lie down on the mat and calm your breathing. Take this time for deep diaphragmatic breaths and try to relax.

ExerciseDuration in seconds
Dog with his head down and going down to the board30
Standing hand to foot30
Squat to the side30
Przysiad z jumpok30
Plank on hands with legs lifted30
Boxing30
Jumping with hip twist30
Elbow to knee in supine position30
Side board with leg lift30x30
Pulling the shoulder blades down while lying on the stomach30

Repeat circuit 2 times.

About the authorMałgorzata Kośla She is a qualified fitness instructor and certified personal trainer. Since childhood, her greatest passion was sport - she played football and basketball. Then a new love came - dance, especially dancehall. He likes to sweat at the gym and relaxes in yoga and meditation sessions. He is constantly expanding his knowledge about training and a he althy lifestyle. What besides sports? He runs a store with natural cosmetics and he althy food, writes his own blog (stylzyciadowolny.pl) and deals with copywriting.

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ABC of exercises