Bodyweight training that pumps all muscles

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Bodyweight training that pumps all muscles


Interval training

Some people do not like running, because they have to strain for a long time. This is true if you are running for endurance. A great alternative is interval training, during which you exert more effort for a short period of time.

There are many options for interval running training, both on the street and on the treadmill. Here is one of them:

  • Easy run for 2–5 minutes.
  • Running at high speed is a minute, then another minute – at low. Repeat 5-10 times (depending on your preparation).
  • Easy run as a hitch – 5 minutes.

Climbing stairs

This is a simple exercise, which is especially effective if you step over a step.

How do you need to climb stairs to become an exercise? Just follow these tips:

  • Go up and down the stairs as many times as you can. If possible, skip the steps. Stop when you are so tired that you cannot continue. When you reach this state, most likely, you will be in the middle of the ascent. If you reach the end of the stairs, you will probably have the strength to start a new climb.
  • Take the total number of lifts to the end of the stairs and divide by half. If you have climbed the stairs 20 times, your number will be 10.
  • Next time you go up the stairs, run up and down 10 times (or half of your maximum).
  • Rest 60–90 seconds, then climb the stairs again at least 10 times (or half of your maximum)
  • Another 60–90 seconds of rest, then again 10 lifts (or half of your maximum). If you can do more, please. Your goal is to drive yourself up the stairs until you get so tired that you cannot continue.
  • Gradually increase the number of lifts in one go. Constantly push yourself to work hard.


If you don’t want to train on the street or in public, just climb the stairs as an ordinary part of your life.

Upper body workout

Exercises for developing the muscles of the shoulders, arms and chest are the simplest and most effective as you quickly see the results. However, for quick progress, you need to take the time to master the right technique, otherwise you will be wasting your energy.

Another important point: determine how many times to perform each exercise. There is a method that will help figure this out. Let’s take an example of push-ups:

Do as many pushups without rest as you can. Stay when you physically can no longer do a single push-ups.
Take the total number of push-ups you can do and divide by two. If you can do 30 push-ups, your number of repetitions is 15.
Next time, do three sets of 15 times with a rest of 60–90 seconds between them. If in the latter approach you feel that you can do more push ups, continue.
Over time, increase the number of repetitions in each approach. If you notice that the exercise has become too easy for you, just add 2–5 reps to each approach.

Push ups

Push-ups are effective exercises that help work out several muscle groups, including the pectoral, deltoid and triceps.

This may seem like a simple exercise, so you don’t have to worry about technology. But many make mistakes when doing push-ups.


The correct technique for doing the exercise:
  • Accept the emphasis lying down, put your hands shoulder width or slightly wider, palms under your shoulders.
  • Bend your elbows with your breath and lower your body closer to the ground. At the same time, strain your abs and try to keep your body straight. Do not raise your shoulders, do not retract your head.
  • With an exhalation, straighten your arms, lifting your body from the ground.
  • Lift body weight with your hands, do not try to use the buttocks or lower body.
  • To maintain proper posture, imagine a straight line running from the head to the ankles.
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