What Makes A Routine Effective for Building Muscle and Strength?

No time to explain: 5 highly effective exercises for women

Often, due to busyness, we do not have enough time for a full workout. Especially for those who do not have time to go to the gym, we have prepared a selection of simple but effective exercises. This complex will only take you 15 minutes a day, but will help keep your muscles toned. And most importantly, you can do it regularly, no matter where you are: at home, outdoors, or even in a hotel room.

Jumping on the spot

Quantity: 20 times.
For what: this exercise will help you warm up before training.

You need to stand up straight, while legs and knees should be slightly bent.
Jump and raise your arms above your head, clap your palms together. Return to starting position.

Running in place

Number: 20 times.

Technique: Run in place, taking turns lifting your legs. Keep your back straight when you lift your legs.

Start at a slow pace, but increase the intensity later.


Amount: 20 times.

Technique: When doing squats, it is important to remember a few rules.

  • Keep your back straight.
  • Place your feet slightly wider than your shoulders.
  • When your knees are bent, push your buttocks back.

Later, you can complicate the exercise:

No time to explain: 5 highly effective exercises for women

What happens if you do 100 squats every day?

The video experiment that blew up Swedish YouTube.

No time to explain: 5 highly effective exercises for women

5 exercises that will pump your glutes better, than squats

A few exercises to get you in shape. Takes no more than 15 minutes a day.


Number: 10 times.

Technique executions:

  • Monitor your breathing during push-ups.
  • If you have never done push-ups before, then you should first do push-ups from the wall, standing on your feet. Then - on your knees and only then do push-ups on straight legs.


Number: 20 times.

Technique: when performing the exercise, the back should be straight, legs apart shoulder-width apart.
Take a step forward, keeping your back upright.

60-second plank

Technique: firm lock your hands on the floor. Spread your legs slightly. Watch your elbows during the exercise: they should be at shoulder level. In this case, the buttocks should not be higher than a straight line of the body.

If you have never done this exercise before, you can start with a 10-second plank, and then gradually increase the time.

No time to explain: 5 highly effective exercises for women

Plank emphasis. Pumping abs for summer

We will tell you how to achieve an ideal figure, leavingive only one exercise per workout.

No time to explain: 5 highly effective exercises for women

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Kalistenika. How to get a healthy body without a membership to a fitness club?

Repeat all exercises three times. Take short breaks between sets.

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