The exercise that will get you in shape in a month at home

Whether it's losing weight, burning fat, shaping the body or improving your fitness, get inspired with this HIIT TABATA workout, which will take you no more than 15 minutes. It is also ideal as a morning workout at home. Remember, those who succeed in training are those who sweat and exercise regularly.

Before exercising, keep your body warm and warm up. Prepare a stopwatch, a towel, water, a step (maybe not), weights (ball, kettlebells, dumbbells, etc.). Although the TABATA workout is short, keep in mind that it should be intense and train it with maximum effort and maximum strength. Don't skimp, don't argue, win a challenge and be a winner over yourself.

The total duration of the workout is 12 minutes. You practice 3 rounds. You will practice 6 exercises each round.

In the 1st round, you go for each exercise for 15 seconds, followed by a 15 second rest. After the first round of 6 exercises, you have a 60-second rest.

In the 2nd round, you gradually train the 6 exercises with an interval of 20 seconds hard and rest for 10 seconds. After the 6 exercises of the second round, you regenerate 60 seconds.

In the 3rd round, you train all 6 exercises for 30 seconds without interruption.

1. Squat with a jump to the sides (through the step / table)

Basic position: it rests on a slight squat, with one foot on the ground and the other on the step/box. You try to do squats as quickly as possible with a jump left and right so that one foot is always on the steppe and the other on solid ground. If you don't have a fixed, elevated aid, only practice side-hopping squats.

You repeat the exercise in 3 complete rounds:

1st round 15 sec. squat with a jump to the sides / 15 sec. rest

2nd round 20 sec. squat with a jump to the sides / 10 sec. rest

3rd round 30 sec. squat with a jump to the sides / no rest

2. Lateral position with rotation

Basic position: starting from the side lying position with the lower limbs extended, the forearms placed on the ground. The unloaded hand rests freely on the hip. Lift from the sides so that the body forms a line from head to toe. A simpler variation is endurance in the side plate. The most difficult exercise is if, with the rotation of the hips and the rotation of the feet on the toes, you push your upper free hand under your chest as far below you as possible, and you return to the side plate on your forearm.

You repeat the exercise in 3 complete rounds:

1st round 15 sec. endurance in the side plate with rotation and arm / 15 sec. rest

2nd round 20 sec. endurance in the side plate with rotation and arm / 10 sec. rest

3rd round 30 sec. endurance in side plate with rotation and arm / no rest

3. Lunge forward to the rhythm

Basic position: From a slightly crotch position, alternately step/jump your legs forward in order to respect the rules of right angles in both knees. With the front foot, return to a standing position and switch legs. Put your hands behind your head. The most difficult option is to jump forward with a jump. Exercise explosively, but follow the correct way to perform the exercise.

You repeat the exercise in 3 complete rounds as follows:

1st round 15 sec. lunges / alternating forward jumps / 15 sec. rest

2nd round 20 sec. lunges / alternating forward jumps / 10 sec. rest

3rd round 30 sec. lunges / forward jumps alternately / no rest

4. Reverse Triceps Click

Basic position: seated on the mat, feet are fully hip-width apart on the floor, palms rest on the mat, and toes are turned toward the heels. Lift your hips off the ground so that the weight of the body rests on the 4 points of support (arms, legs). During the exercise, bend your arms at the elbows, alternately pulling your knees toward your torso.

You repeat the exercise in 3 complete rounds as follows:

1st round 15 sec. triceps reverse cranks / 15 sec. rest

2nd round 20 sec. triceps reverse cranks / 10 sec. rest

3rd round 30 sec. triceps reverse cranks / no rest

5. Board with fitlopt

Basic position: start from the cat position (four), the weight of the hands is on the forearm, place the soles of the feet on the fitlop (you can use a chair, a sofa, a bed, etc.) and Push your pelvis away from the floor so that your body is in a line. Pull the knees under the pelvis just above the mat and push the legs out of the ball again. Pay attention to the stem, it must not bend (the stock does not fall downwards).

You repeat the exercise in 3 complete rounds as follows:

1st round 15 sec. board with fitlopt and knee tightening / 15 sec. rest

2nd round 20 sec. board with fitlopt and knee tightening / 10 sec. rest

3rd round 30 sec. board with fitlopt and pulling on the knees / no rest

6. Eight with shaped ball

Basic position: lie on your back, lift your legs up, your feet are directly above the pelvis, you hold a ball or weight in your palms (fitloptu medicimbal, Overball, dumbbell, kettlebells, etc.). You can leave your head on a mat or, in the heavier variation, lift it and make semi-circles with your arms and legs still facing each other to create figure eights.

You repeat the exercise in 3 complete rounds as follows:

1st round 15 sec. eight with fitlopt (weight) / 15 sec. rest

2nd round 20 sec. eight with fitlopt (weight) / 10 sec. rest

3rd round 30 sec. eight with fitlopt (weight) / no rest