If you’re in good shape and you want interesting cardiovascular interval training,

we bring you a few exercises with which you can burn fat fast,  get fit body and recharge your battery power!

In just 15 minutes you can burn 130 calories, and best of all, this training can be done at home because you do not need any props.

Star squat

Stand straight with feet and arms collected by the body. Deep squat down, palms touch the ground in front of the foot – on the line below the shoulder. From this position jump and spread forth your hands and feet in the shape of a star. Meet in the squatting position and return to the first position.

Repeat the exercise ten times.

Targeted muscles: arms, abdomen and legs

Speed ​​skater

Stand with feet hip-width away. On the left lower leg as you perform squats, and extend your right side. While keeping your back straight bend forward from your hips, right hand fingers touch the left foot and left hand lifted behind.

Stay in the lowered position and repeat to opposite side. So, squat down on the right foot, extend your left, etc.

Repeat the exercise 20 times.

Target muscles: shoulders, back , abdomen, buttocks and legs.

Stepping Up – kick

Stand with feet apart in the width of the hips, hands holding the sides, bent at the elbow. Step out your left foot, where you make sure your foot does not move an imaginary line from your knees. At the same time the right arm swing in front of you, as if running.

Perform kick with right foot in front of you, and sweep your arms in the opposite direction (right back, left forward). Scroll down to step forward so that your left foot is forward and right back. Proceed to step out and make the next ten steps, alternating feet. Turn around and make the whole exercise again.

Targeted muscles: the abdomen, buttocks and legs.

A step backwards – Knee

Stand with feet apart in the width of the hips, hands holding the sides, bent at the elbow. Step out with right foot back and right arm swing in front of you, as if running. Push the left foot and jump as much as possible, while holding right knee close to a chest, and arm swing in the opposite direction. Landing back in the position of stepping.

Repeat the exercise ten times again, then ten times for the other leg.

Targeted muscles: the abdomen, buttocks and legs.

Sumo hit

Stand with feet apart in the width of the hips, toes facing out and elbows bent. Squeeze the hand in front of the chest. Put your left leg in a wide step to the side and descend into a wide squat.

Stand up, relying on the weight of your left foot, gently lean to the left and kick with your right foot on the side(strained foot). Lower the right foot beside left.

Repeat ten times

Targeted muscles: the abdomen, buttocks and legs