A simple complex that does not require complex equipment or a trainer. Half an hour is a very small period of time in the context of the whole day. If you spend it usefully, you can achieve great results. And having developed a habit of regular, even small, physical activities, you will feel how simple tasks become easier to perform.

A set of exercises for every day

Warm-up

A mandatory part of any workout, you should never neglect it. Warming up will help prepare the body for the load and reduce the risk of injury. It will take 5-10 minutes.

You can start with joint gymnastics, carefully work out all the joints, starting from the neck and ending with the feet and toes. Do bends, rotations and stretches, 5-8 repetitions will be enough for each area. To warm up the body, you can also do cardio: fast walking, jumping in place, light running in a circle or on a treadmill, exercise on an exercise bike.

Push-ups

A basic exercise that involves several muscle groups at once: triceps, pectoralis major, shoulder girdle, abdominal and back muscles.

Execution technique:

Take a plank position with your arms outstretched, palms strictly under your shoulders. The body is a straight line from head to heels. Hands are shoulder-width apart, slightly bent at the elbows;

tense the abdominal muscles and, as you inhale, begin to lower yourself, bending your elbows and moving them back. At the bottom point, the distance between the body and the floor will be about 2 cm;

as you exhale, slowly lift yourself up on your hands to the starting position;

If it is still difficult to do this exercise while standing in a plank position, you can put your feet on your knees. Cross your feet.

Repeat 15-20 times.

Squats

Very effective for working the buttocks and leg muscles. There is also a more complex version with jumping or jumping onto the surface, in this case you need to make a powerful jump from the bottom point. But this option is suitable only for trained athletes.

Technique:

Place your legs shoulder-width apart, spread your feet slightly to the sides, keep your back straight. Tighten your abs, this will help keep your back straight when squatting;

Perform a deep squat, making sure that your knees do not go beyond your toes. At the bottom point, the thigh is parallel to the floor, and the angle at the knee will become right. If you can, go down a little lower;

then rise up. Make sure that your back is always straight, you can tilt your body forward a little.

Perform the exercise 25-30 times.

Mountain Climber

A great exercise to strengthen the entire body. Also one of the best techniques aimed at burning calories.

Execution technique:

Take a plank position with your arms outstretched, palms strictly under your shoulders. The body is a straight line, the abdominal muscles are tense;

Bend one leg and pull it to the body, then return to the starting position. Repeat the same with the other leg;

When performing, do not round your back;

Perform alternating leg pull-ups dynamically, simulating running, without pauses.

Execution time – 45-60 seconds.

Lying torso crunches

This exercise works your abdominal muscles and burns calories. When performing it, it is not the amplitude with which the body is raised that is important, but the continuous work of the abdominal muscles.

Execution technique:

lying on your back, bend your legs at the knees. Press your feet and lower back firmly to the floor. You can cross your arms on your chest or place them behind your head. Do not press your hands on your neck;

as you exhale, lift your upper back, slightly rounding it. Lift your shoulder blades off the floor;

feeling maximum abdominal tension, as you inhale, smoothly lower your body, but not all the way, and start lifting it again.

Perform the exercise dynamically, without pauses, for 30-45 seconds.

Reverse push-ups

A simple and useful exercise that pumps up the triceps. At home, you can use a sofa or chair, and outside – a bench.

Execution technique:

sit with your back to the support. Place your hands on the edge at shoulder width, pinching it with your fingers;

place your feet shoulder width apart and bend them at the knees. You can leave your legs straight, this will complicate the task by reducing the lower point of support.

straighten your arms, pushing your pelvis up so that it is approximately at the level of the support. Back straight, look forward;

slowly bend your elbows to a 90-degree angle at the elbow joint, lowering your pelvis below the elevation on which the hands are installed;

then slowly straighten your arms, returning to the starting position.

Do 12-15 times.

Bicep curls

You can use dumbbells, kettlebells, just bottles of water or books to perform the exercise. If it is difficult to lift your arms, take a lighter weight.

Also experiment with the tempo of the exercise: the slower you lift and lower your arms, the greater the load on the muscles will be.

Execution technique:

stand up straight, place your feet shoulder-width apart, keep your back straight;

take equal weights in your hands, stand up straight, slightly bend your knees. Lower your arms down, palms facing away from you;

as you inhale, lift your hands with the weight up to your body, bending your elbows. You can also do it alternately, lifting one arm at a time;

take your time, try to use your biceps, do not lift your arms by inertia, do not swing your body;

as you exhale, begin to lower your hands to the starting position.

Do 10-20 repetitions.

Cool-down

Like the warm-up, this is an important stage in the workout. The cool-down helps to relax the muscles and restore their elasticity, and also reduces the pulse after the workout and normalizes breathing. Do a short stretching complex, repeat basic yoga poses. You can also walk on a treadmill or just in a circle.