Exercise only 20 minutes a day, and your muscles will be toned. Training will help stretch the clamped shoulders and strengthen the hips, buttocks and weak muscles of the abs. Each exercise involves several muscle groups at once, so one short workout will provide stress on the entire body. All exercises are performed in the form of high-intensity intervals: alternating heavy work and a short rest. This style accelerates the pulse, helps burn more fat and increase stamina. Before training it is necessary to warm up well. The warm-up activates the clamped muscles and regains control of the body. Now let’s look at several great workouts:

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Sliding sideways. Stand in your feet, bend your knees, make a squat. Keep your hands in front of you, straighten your back. Make four quick sliding steps to the right, and then to the left. Repeat 10 times.

Credit: Pixabay

Credit: Pixabay

Lunge with rotation. Make a lunge, place your hand on the floor and lift your second hand and rotate the upper part of the body. Repeat 10 times.

READ MORE: Abdominal moves to burn belly fat

Squats with hips lifting. Make a squat, place your hands on the floor and lift your hips. Repeat 10 times.

Credit: Pixabay

Credit: Pixabay

Cactus. Raise the straight arms to the sides to the height of the shoulders. Bend your elbows at 90 degrees angle. While keeping this angle in the elbows, lift them. Straighten your arms up so that your figure resembles the letter Y. Repeat 20 times.

READ MORE: 7 effective yoga moves to remove a double chin

Credit: Pixabay

Credit: Pixabay

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Fire hydrant. Stand on your hands and knees. Lift your right knee to the side. Repeat 20 times. alternating your knees.

Credit: Pixabay

Credit: Pixabay

Also, you can try such supersets:

1. Push-ups with twisting + Glute bridge + Air squatting.

2. Lunge with a jump + Superman + Forearm and pushup plank.

3. Climber + run at the point.

Credit: Pixabay

Credit: Pixabay

READ MORE: Top 3 science-based steps to losing weight fast

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Credit: BetterMe