The best arm exercises without dumbbells. The right approaches and exercises for weight loss of the hands Exercises on the hands at home without dumbbells

The fitness reality is this: we all want to be fit and beautiful hands. But how to get them with the least emotional loss? This is a completely different story. Sometimes you just don’t want to drag your body, exhausted by fatigue, quarterly reports and other life troubles, to the gym to work with dumbbells and be afraid to drop them on your leg every second.

Fortunately, intensive training on the muscles of the hands is possible without special equipment. Moreover, it is easy to carry out at home - and this does not make it less effective. Jasmine Graham, founder of PaceforSuccess.com and owner of New York's Fit Factory, shares five of her favorite no-dumbbell exercises for sculpted arms.

We agree that push-ups are not the easiest thing in the world. However, wall push-ups are great because they allow you to adjust the level of difficulty, which makes them significantly less energy-intensive than classic push-ups. To do them correctly, stand facing a wall (about 15 cm apart), place your hands shoulder-width apart, and step back as far as you can. Now begin push-ups, trying to keep your back straight and your buttocks tense.

Exercise #2: Reverse Plank Squats

Theoretically, these squats can also be done on a soft surface, such as on a bed - but Graham warns that in this case you risk lifting the body too high, while on a hard floor it is always easier to monitor the quality. So, what you should do: sit on the floor, stretch your legs forward and bend at the knees, put your hands on your sides a little wider than shoulder width apart. Now from this extreme comfortable position, tensing the muscles of the abdomen and buttocks, you need to push the body up (to the position of the "coffee table"). It is important to lower the body by bending the arms to activate the triceps.

Exercise number 3: Semi-circular swings with arms

This exercise comes from high school and is surprisingly good for the upper body. However, monotonously repetitive movements easily inspire boredom, so it makes sense to diversify them a little: say, do not circular, but semicircular swings, each time changing direction. The semicircle makes the work as a whole more active, allowing you to pump, including the deep muscles of the hands. An important note - during the exercise, try to keep your elbows in a fixed position to maximize muscle interaction. As for speed, here Jasmine Graham advises choosing a pace that is fast enough, but at the same time comfortable for you.

Exercise #4: Imaginary Dumbbells

You may be surprised, but in order to create the resistance needed to pump a certain muscle group, all you need is your own fist. Despite the fact that in fitness clubs most of these exercises are done with additional weight, at home you can easily do without it. The secret is that by clenching your hand into a fist, you activate the muscles in your hand, which allows you to make any exercise more effective. Try this: Bend your elbows at your sides and extend your arms back without extension, imitating the movement of a rower. AT this case the biceps and triceps will work in addition to activating the upper back muscles.

Exercise #5: Jumping

Your inner cardio fanatic can finally rejoice - it's time to jump. X-shaped jumps are good because they simultaneously strengthen the muscles of the abdomen, arms and legs. And although in the sense of the hands they do not work as effectively as the other listed exercises, they help to consolidate the result. So, put your feet shoulder-width apart and stretch your arms to your sides, then start jumping up, spreading your arms above your head. It's best to do this in front of a mirror to check that you actually get an "X" at the final point of the jump. Useful advice: Bend your knees to slightly cushion your landing.

The problem of excess weight has long been considered global, which can be understood by walking down the street. People who are obese or even just have a few extra pounds are almost everywhere. Of course, in most cases, a regular gym will fix everything, but what if for some reason you can’t visit it?

In this case, exercises for weight loss at home will come to the rescue, which can be performed without additional weights or special equipment.

It is important to understand that any set of exercises for weight loss at home should preferably consist of functional, voluminous and energy-intensive movements.

THE MAIN OBJECTIVE IS TO SPEND AS MANY CALORIES AS POSSIBLE, THAT CAN ONLY BE PROVIDED BY:
Involving as many muscles as possible in the work;

Maintaining a high intensity during exercise;

Alternation of various types of work (multi-repetitive, cyclic, etc.);

Quite a long workout.

An exception to the last point is Tabata, where the focus is on a short, but the most intense cyclic training. Otherwise, even if you do regular push-ups from the floor, the workout should last at least 20 minutes, and preferably 30-35.

It is also worth forgetting about the usual number of approaches that is used in the gym.

CALISTENICS, OR WORKING WITH THE WEIGHT OF YOUR OWN BODY, IMPLIES LITTLE OTHER PRINCIPLES, THEREFORE, THE GUIDANCE SHOULD BE:

fatigue;
Time;
The total number of repetitions performed per workout;
Only functional movements.

Returning to specific types of movements, you need to prioritize only those that involve more than one joint. Everything that is called isolated exercises should be left for narrowly focused work in the gym. Fortunately, there are not so many such movements and they are widely known, so you don’t have to study the correct exercise technique for a long time, for example, as when mastering a deadlift.

IF YOU SELECT ALL EXERCISES FOR SLIMMING AT HOME, THEN AMONG THE MOST BASIC AND SUCH THAT IS IMPOSSIBLE TO EXCLUDE, THERE WILL BE:
Squats;

Push-ups from the floor / wall;

Various variations of twists and leg raises, bicycles and others;

Static loads.

The last exercises are included in the complex for losing weight at home, not so much for the sake of spending calories, but for the sake of improving muscle tone, strengthening the muscles themselves, improving the body's response to acidification. This will allow you to gradually build up training volumes and even progress in terms of overall load.

WE CONSIDER!

It is also worth noting that given the small number of exercises that can be performed without weights, most often they will have to be combined together, alternating in different complexes.

As a rule, one type of movement is not enough to spend a large number of calories and force the body to start fat-burning processes. Fatigue and failure will come much earlier than you can perform the required volumes of the load.

Squats, lunges and lower body workouts

Contrary to popular misconception, it is not always necessary to hang a lot of plates on the bar for squats to be effective. At home, this can and should be compensated for by the intensity and number of sets and repetitions, which is much more important when it comes to losing weight.

WHAT TYPES OF SQUATS CAN YOU DO?

There are no special restrictions, although it is better to concentrate on:

Regular squats, which are classics of fitness (but without weight);
Squats with a wide setting of the legs;

All squats in one video:

Other options, such as a pistol, are not recommended. Firstly, they are incredibly difficult to perform and require significant physical preparation, and secondly, they will not provide the necessary energy costs.

Do not forget that this embodiment heavily loads the knees, because squats on one leg should rather become a distant goal and a guideline for what to strive for in the future.

ANOTHER GREAT MOVEMENT FOR THE LOWER BODY WILL BE LUNGS.

Such exercises for every day for weight loss at home are the best fit, because they provide a fairly intensive expenditure of calories, besides, they develop muscles well even in cases where you do not use weights. If it is already easy for you to cope with your own weight, then any improvised means will come to the rescue (bottles of water or anything that has the right weight and compactness).

Lunges are also important to alternate between days. For example, one day you do forward lunges, and the other day you do backward lunges. It’s not worth overloading the legs and doing both options, especially since there will be other exercises in the workout.
In general, several types of squats and lunges should be enough to not only get rid of excess fat (and throughout the body), but even increase the muscle mass of the legs.
Significant growth, as in the case of weights, should not be expected, although there will still be visual changes.
The number of approaches and repetitions should not be strictly normalized. It's best to aim for a total of at least 100 squat reps and 30-40 lunges per leg.
How to break them is an individual matter. Some people will find it convenient to do 4 sets of 25 repetitions, others - 10 to 10.
The only “but” is that you should not do less than 10 squats and 5 lunges on each leg in one approach, this is the minimum allowable load limit. Anything less will be ineffective.

Considering simple exercises for weight loss at home, push-ups will always be in the top three. You can perform them anywhere, and in terms of their effectiveness, they are almost as effective as a bench press with a barbell.

Unlike leg training, a variety of push-ups should be allowed only in the following options:

With the classic setting of the hands (at the level or slightly wider than the shoulders);
Narrow stance (slightly narrower than shoulder level).

In addition to the position of the hands, you can vary the load with the help of the legs. Often those who decide to drop excess weight, it is difficult to perform push-ups with an emphasis on socks, therefore, for starters, you can focus on your knees. In this way, you will be able to do a lot more repetitions, ensuring the expenditure of calories. Over time, when the muscles are strengthened and ready, you can move on to full push-ups.

The number of repetitions is the maximum, that is, as many as you can do until the muscles clog with blood and fatigue sets in.
The minimum number of repetitions in the approach is 10, if it cannot be completed, then it is worth simplifying the technique. If you can easily do 20, you can start to gradually complicate it.

HORIZONTAL EXERCISES

Thus, one can characterize ALL YOU DO IN THE LAYING POSITION IS:

Twisting;
Various leg rotations;
Scissors;
Various leg swings.

In terms of intensity and energy consumption, they lose a little to squats, lunges and push-ups, although they also have some advantages.

Most of these movements perfectly develop the muscles of the core, because, IN ADDITION TO LETTING OVER WEIGHT, YOU WILL EXPECT THESE "BONUSES":

Relief press;
No sagging of the skin;
Posture straightening.

The most “valuable” phenomenon can be considered that you are guaranteed to be able to avoid such unpleasant consequences of losing weight as sagging skin, even if you are on a diet and quickly lose kilograms. That is why losing weight without physical exertion is initially doomed to consequences.

All "horizontal" exercises can and even should be wedged into every workout, regardless of the conditions.
The number of repetitions is the same as with other movements - a minimum of 10, a maximum - based on physical capabilities.
The number of approaches is from 3 and above.

Summary

In general, about 25-35 minutes should be devoted to training, taking into account the warm-up, the exercises themselves, as well as the final hitch, which, if desired, can be replaced with static loads.

If you don’t train so much every day, then you need to think through the cycles by day and week. For example, today you worked out for half an hour, and tomorrow you made an easy day, devoting 10-15 minutes to the exercises.

This approach should be enough so that you can get rid of something quite a large number extra pounds, after which it will be possible to connect other types of load, for example, running.

On the female body enough problem areas. They are called so for a reason, but because they are the most difficult to work out. These areas also include hands. The back surface is triceps, they are underdeveloped in women, as a result, everything dangles and sags. But with regular exercises on specially selected exercises, it is possible to give your hands a beautiful relief and restore elasticity.

First of all, it is worth saying that you cannot lose weight in just one area. Fat accumulates everywhere, of course, somewhere more or less, but weight loss occurs throughout the body. Therefore, special exercises will only help to give elasticity and relief to a certain area, but even in this case, only one muscle rarely works. As a rule, several muscles and zones are involved.

Expert opinion

Julia Mikhailova

Nutrition expert

As for losing weight with the help of a set of exercises in one zone, this is a real myth. To lose weight, you need to establish a diet, lead a more active lifestyle. The arms cannot be full compared to the rest of the body, that is, losing weight everywhere, you can reduce the volume in the area and there.

On the other hand, some women are afraid to exercise for upper limbs, especially with dumbbells, because they are afraid to pump up muscles. But there is no need to worry about this. Firstly, it is extremely difficult because of the hormonal balance. female body has special protection, therefore, in order to achieve a similar effect, you will have to work very hard and for a long time. Secondly, you need to exercise by using nutritional supplements and at the same time lifting serious weights.

To give your arms relief and reduce volume, it is enough to practice several times a week, performing a couple of simple exercises. First of all, you need to work out the triceps, that is, the muscles of the back of the shoulder.

Reverse push-up

For these purposes, the best and easiest exercise is the reverse push-up. You can carry it out relying on a chair, bench or sofa. The hands rest on the edge, and the torso moves forward, the legs are on the floor. The body falls down and rises due to the work of the triceps on the hands. To complicate, the legs must be straightened.

Exercises without dumbbells at home

To lose weight, it is not necessary to go to the gym or to group classes. It is possible to master a simple complex at home. In addition, it is more convenient to study at home, since there is no need to travel anywhere.

Certain exercises will help make your arms slimmer. During approaches, the muscles should be tense. You need to do about 10 repetitions.

Regular push ups. This exercise helps to improve the relief of the arms, work out the muscles of the back and chest. It is better to start push-ups with a lightweight option, namely on your knees from a sofa or bench. Depending on the width of the spread arms, the load will be distributed on the triceps or even on the pectoral muscles. The closer the hands, the more the relief sways. Perform at the initial stage from 5 repetitions.

Push-up with cotton

Push-ups are the opposite. This is one of the best exercises to work out the triceps. You can push up from a sofa, chair or other surface. You should lower yourself until your shoulders are parallel to the floor. The legs may be bent at first as the exercise becomes easier. Then they should be straightened for complication.
Push-ups from a hill. They are similar to the classic version, only the legs lie on the bench. This method is the most difficult, so it is worth starting it after mastering the previous ones.

Push-ups from a hill

with push-ups. The initial position is a stand on outstretched arms, then you should lower yourself to your forearms and rise again.
Swings and hand rotations. active movements help to lose weight and burn fat in this area. You need to rotate your hands both vertically and horizontally. Movements should be as energetic as possible, in total about 50 swings should be made. Several approaches are required.
Palm pressure. Arms parallel to the floor, bent at the elbows and in front of you. The palms should be pressed against each other, while the fingers look up. Each phase lasts 15 - 20 seconds.
Burpee. One of the most effective exercises. During execution, almost all muscle groups work. The upper body is heavily loaded, as well as the legs. In addition, burpee improves metabolism. Starting position - squatting with hands on the floor. Then the legs are sharply pushed back, a push-up is done, after which they also quickly return to their original position, a jump is made. At the end, the hands rise and clap their palms.

Burpee

Plank. This exercise is better to complete the complex. In static standing, all muscle groups work. Starting position - standing on the hands and toes. The head should be a continuation of the back, the gaze is directed to the floor. If this option is too complicated, then you can start the plank from the elbows.

Each exercise must be performed in several approaches, starting with 2-3 times. Each phase usually consists of 8-10 repetitions. But you can gradually increase the amount. During exercise, it is important to focus on the working muscles.

Dumbbell exercises

To enhance the effect, various equipment is used. Do not worry that dumbbells can build muscle. They perfectly help to reduce the volume of hands and work out the relief. Dumbbells should be selected depending on physical fitness, starting from 0.5 kg and up to 2 kg.

For weight loss, the following exercises are performed:

Lifting dumbbells from behind the head. Hands are raised up, joined together, palms fall back and rise up. You can perform the exercise sitting or standing. You need to work only with the elbow joint, feeling the triceps.
Raising hands up. The exercise is performed while standing. Hands with dumbbells are lowered down, then rise to shoulder level, then go down. The brushes are turned inward. The shoulder girdle works the hardest.

Elbow extension. The body is tilted forward, while the back retains its natural curve. The arms are directed along the body and bent at the elbows at a right angle. You need to unbend them back smoothly and slowly.

Bent over arms. The trunk is at an angle of 45 degrees, the lower back is in a natural bend. Hands down, palms facing each other. They must be raised until they are parallel to the floor, then lowered.
Lifting dumbbells. You can perform sitting or standing. The arms are bent at the elbows at a right angle, then unbend upwards parallel to each other. It is better to turn your palms inward.

Cascade lift. The arms are lowered along the body. Then they are raised parallel to the floor, and then up above the head with palms inward.

Each exercise should be done for 10-15 repetitions in 3-4 sets. Workouts should be done every other day so that the muscles have time to recover. In addition, after calorie consumption continues. For classes to be effective, you can not eat a couple of hours before and after exercising.

How to remove fat from the arms with dumbbells, see this video:

How can you replace inventory if you are not at home

If you don't have time to go to the gym, you can do your workouts at home. By the way, if there is no special equipment, then buying half of the sports store is also optional. Everything can be replaced with improvised means. For example, instead of dumbbells fit plastic bottles with water or sand. You can do push-ups not from a bench, but from a sofa or chair. Instead of a simulator, use a tight wide elastic band.

How to reduce volume quickly in the gym

As already mentioned, you can not lose weight in only one zone. Weight loss happens everywhere, so in order to reduce the volume of the hands, you should burn fat deposits throughout the body. The best way to lose weight is cardio. They can be carried out in gym. Burning fat will speed up the appearance of relief on the hands. Should be engaged in simulators:

In addition, in the fitness club you can practice swimming, Nordic walking, and dancing. Such training helps to improve metabolism, increase the overall tone and elasticity of the muscles in the body. Together with strength training, they increase the effect and accelerate the process of losing weight.

The complex for arms and shoulders will help create a beautiful shape and relief. However, you should not expect that one magical exercise can solve the problem. Slimming is complex event including strength and cardio training, as well as proper nutrition and drinking regimen. During classes, you need to focus on the work of the desired muscle, feel it.

Useful video

How to tighten sagging arms in the gym, see this video:

Good physical shape is not only a guarantee of health and longevity, but also a tribute to the modern lifestyle. However, on the way to achieving success in fitness, many have obstacles: lack of free time and lack of money. Every novice healthy lifestyle fan faces similar problems. But there are many options for effective fitness training that do not require visiting gyms with special equipment. You can choose a set of exercises for classes in the apartment, in the yard, even during a break at work.

Your own weight during fitness exercises acts as an additional weight, effectively loading the muscles. Of course, the presence of a horizontal bar, dumbbells, kettlebells or barbells will make home fitness more intense. The use of weights during training always gives a good result. But bodyweight exercises have a number of obvious advantages:

no need to attend expensive fitness training or purchase special simulators;
you can do fitness at any convenient time and in any suitable place;
such exercises evenly include all muscle groups in the work, which has a positive effect on well-being and the development of a harmonious sports relief;
many novice "siloviki" athletes, as a rule, find it difficult to cope with their own weight, not to mention additional weights.

It is worth noting that constant training without weights may have some disadvantages:

after a few months of regular training, the existing load becomes insufficient. Sooner or later there is a need to complicate the exercises;
the absence of a horizontal bar will adversely affect some muscles, since pull-ups are indispensable fitness exercises for the harmonious development of muscles.

The best training option at the beginning of the sports path is a set of exercises with your own weight. Gradually, you can add exercises with additional loads, make combined fitness workouts. So adapting to the unaccustomed physical activity will pass smoothly and you will have a good fitness experience without any supporting materials.

An example of a healthy lifestyle fan's fitness training with his own weight

Such a fitness workout can always be done if there is no opportunity to visit the gym. This is a set of exercises in which all muscles are harmoniously involved. From sports equipment you will need a horizontal bar.

Any fitness should begin with warming up the muscles, that is, with a warm-up. Usually, the warm-up consists of jumping rope or running in one place. Such a warm-up is carried out for 3-5 minutes before the appearance of a rapid heartbeat.

After warming up, you can begin to perform the main block of exercises. The time that you need to allocate for each exercise depends on your sports training, and can take from 0.5 to 2 minutes. For rest between sets, try to allocate a minimum amount of time. Beginners are allowed to rest until their breathing is fully restored, but if physical condition allows, take short intervals between exercises (no more than 10 seconds). The effectiveness of fitness training lies in its intensity.

So, the main exercises:

Classic pull-ups (regular grip). Pay attention to the fastening of the horizontal bar - it must be securely fixed.
Pull-ups with a reverse grip, i.e., the wrists should be turned towards you.
Regular push-ups from an emphasis lying on the floor. The number of repetitions depends on your physical fitness. If this type of push-up is hard for you, do a lightweight version: rest not on your feet, but on your bent knees.
For more trained athletes, a kind of push-ups is suitable when the palms are located next to each other.
Jump squat. Starting position: stand up straight, legs slightly wider than shoulders, hands at the seams. Squat until your thighs are parallel to the floor and jump up sharply, after a short delay in the squat position.
"Bike". This type of crunch is very useful for all the muscles of the abs, back and legs.
Lunges. From a vertical position, each leg alternately takes a wide step forward, and both legs bend at the knees to a right angle.
Hanging on the horizontal bar, pull up bent knees to the stomach.

From these exercises, you can make an effective home fitness workout. Each fitness should end with a short stretching of the muscles and breathing exercises.

In order for sports activities to bring real benefits, have a noticeable result and evoke positive emotions, follow simple rules:

Design your workout so that all muscle groups are involved. Don't dedicate your entire workout to push-ups. Pick up several exercises for the muscles of the upper half of the body (one type of pull-ups and push-ups), exercises for the press and for legs (squats and lunges with jumps).
For effective increase load combine strength fitness exercises with cardio exercises.
Do not neglect sports equipment. Try to get basic sports equipment. This does not mean that until you have dumbbells or barbells, you can not train. At first, you can safely do without additional equipment.
The main rule for beginners is to increase the pace of training gradually, realistically assess your strength, and increase the load evenly. The first 2-3 months, do it in a gentle mode. So you can avoid injuries and sprains, and smoothly get involved in an intense training process.
A competent workout should last at least 1 hour, consist of warming up and warming up the muscles and joints, the main block of strength and cardio exercises, stretching. Don't skip any of these steps!

Reading time: 10 min

In addition to releasing DVDs with fitness programs, Mike also maintains his own youtube channel, where he regularly uploads new videos. Mainly high intensity interval training, which offer a serious load on all muscle groups. Such programs will help you effectively burn calories, speed up your metabolism and shape a beautiful, slender body.

We offer you 10 workouts from Mike Donavanik, which are offered completely free of charge on his youtube channel. Before proceeding to the overview of the lessons, we will talk about common features these videos:

All programs are performed with your own body weight without additional equipment.
These are, which include intense plyometric, aerobic and strength exercises.
The programs are very impactful and suitable for people without joint problems.
Videos are offered without a timer and other supporting information.
Some of the videos are a mix of segments from other Mike Donavanik workouts.
Almost all classes are offered without warm-up and hitch.

Remember that training is always necessary start with a warm-up and end with a stretch. This will not only help to avoid injuries, but also to conduct the lesson in the most qualitative way. Since there are no warm-ups and cool-downs in most of the videos presented, do them separately:

Warm-up from Mike Donavanik: https://www.youtube.com/watch?v=vMJ0NYvnqow
Hitch from Mike Donavanik: https://www.youtube.com/watch?v=t9NInqDhGv4

Updated:

Mike Donavanik's workouts can now only be found on his official subscription site: https://www.mikedfitness.com/ The videos have been removed from the youtube channel.

10 workouts without equipment from Mike Donavanik

1. 15 Minute Lower Body HIIT Workout: Strong Sexy Legs

Typical plyometric training with intense exercises for the muscles of the legs and buttocks. The program includes 4 repetitive rounds of exercises with a concentrated load on the lower body. You are waiting for regular squats, jump squats, static squats, lunges, jumping lunges, runner position. An ideal load for burning fat and elastic muscles of the thighs and buttocks. Lasts 15 minutes.

2. 18 minute The Hardest Bodyweight Workout Ever

This intense 18-minute bodyweight workout includes: 5 rounds of 5 exercises in each round: Bad Bitch Pushups (right & left), Jumping Lunges, Jump Squats, Burpees. Each exercise is performed in 10 repetitions. Between rounds you will find a short break, but all 18 minutes you will work at the limit of your strength.

3. 20 Minute Sexy Legs, Slim Thighs & Perky Butt Workout

Another workout for the legs and buttocks from Mike Donavanik, but already with more variety of exercises. In addition to the plyometric (jumping) load, you will find balance exercises, diagonal and classic lunges, leg raises, and a bridge. The program is less intense in pace than the previous one, but also very high quality and effective. Lasts 20 minutes. Pay attention to Mike Donavanik's T-shirt in this video, which reminds us that leg day is a very important day :)

4. 20 Minute Bodyweight Bootcamp: Abs Workout - Max Calorie Burn

This HIIT workout is also 20 minutes long, but in this video the main focus is on the core muscles. In the first half of the lesson, plyometric exercises await you, in which the muscle corset will actively participate: climber, horizontal running, burpee + superman, running in table position, lifting the knees to the body. The second half of the class takes place on the mat and includes exercises for the abdominal muscles.

5. 30 Minute Explosive Tabata HIIT Workout Mashup

This is an intense 26-minute Tabata workout, during which you will hardly have time to catch your breath. The program follows the standard tabata principle. : 20 seconds work - 10 seconds rest. This video is a mix of three different programs by Mike Donavanik, each segment of which is repeated 2 times. Of the exercises, burpees, plank jumps, push-ups, horizontal running, running with high knees, jumping lunges are waiting for you. There will not be a wide variety of exercises here, but the training promises to be very hot.

6. 30-Minute Bodyweight Workout #FBLiveCalorieBurn

In terms of speed and pace, this is one of the most affordable programs in this collection, but there is a lot to look forward to. functional and strength exercises. Mike Donavanik offers pushups, squats, reverse pushups, rollovers that will make your muscles burn. Burpees and plyometric jumps will add a fat-burning pace, so at the end of the 35-minute session you will catch your breath.

7. 30 Minute Brutal Bodyweight HIIT Workout

This half-hour program is a classic high-intensity full-body workout. Very much waiting for you speed class with a lot of aerobic and plyometric exercises almost non-stop. In the last quarter of the program, Mike Donavanik has prepared a little gift for you: an intense tabata segment (which, by the way, has already been seen in the video 30 Minute Explosive Tabata HIIT Workout Mashup).

8. 30 Minute Brutal Bodyweight HIIT Workout You Can Do Anywhere

This is the second version of the brutal half-hour HIIT workout with your own body weight. She represents mix of segments from three of Mike's other videos, and one of the segments is taken from the above described program The Hardest Bodyweight Workout Ever. Push-ups, burpees, planks, jumps, squats, lunges - all in the best traditions of Mike Donavanik's programs.

9. 60 Minute HIIT Cardio and Abs Workout Fat Burning

Another workout that is a compilation of Mike Donavanik's various videos. The program runs according to the interval principle: waiting for you alternation of cardio segments and exercises on the floor for the core. Each segment lasts approximately 10-15 minutes: you will burn fat and strengthen your core muscles. This video has both a warm-up and a cool-down.

10. 18 Minute Killer HIIT Jump Rope Cardio Strength Interval Workout

We also offer you bonus workouts that do not fit a little in this collection, since you will additionally need a jump rope to complete them. But since you will also be exercising with your own body weight, these videos will be very appropriate here. In addition, you can train without a rope, simulating jumping through it.

One of the subscribers under this video asked question to Mike Donavanik what is better for weight loss is running or his training with a skipping rope (because he does not like running). To which Mike replied: “It's not better or worse. It all just depends on what you like and works for you! If you like this more than running...do this! Keep things fun and challenging!” . (It's not better or worse. It just depends on what you like best and what works for you! If you like this (rope training) more than running... do it!)

And we also once again emphasize - there are no ineffective or ultra-effective types of training. Choose the classes that are right for you that inspire and inspire you. Watch your diet, do your favorite programs, support healthy lifestyle life and you will definitely reach your goal.