A lot of people tend to lose their weight and shape the body but they can’t spend two hours on training in gym and do various body building exercises which are proposed by the trainers. Generally all these exercises are concentrated not only on body toning they create unordinary strength which is not always necessary for ordinary people. It will be useful for such people to do simple exercises.
It goes without saying that weight machines and free weight strength training bring a lot of advantages for bodybuilders but still they are not suitable for achieving general fitness results such as strength, flexibility, endurance and others.
It will be enough to perform a 15 minute workout to stay fit instead of 2 hours devoted to body building training which makes your muscles tough. You can choose these short exercise if you are a busy person. It will help you burn fat, make your muscles flexible, increase strength and endurance, form a good body shape and improve your fitness level.
 Look at the suggested training which can help you achieve effective weight loss and bring other benefits to your body.
It will be necessary to consult a doctor before you start the workout program.
The Workout Program
You should perform this workout taking short pauses or even without them and repeat the exercises several times.
1. Your Jumping Jacks exercise should last 1 minute.
2. Do Bodyweight squat or if your fitness level is more advanced choose one-leg squat. Perform 15-20 repetitions.
3. Then Push-ups or slower reps for users with improved fitness level. Do numerous repetitions.
4. To do Kick butts you should move and jump in place and kick your buttocks with the help of your heels. The exercise should last 1 minute.
5. In order to perform Hamstring floor bridge take swiss ball or use only one leg if you are more trained. Repeat the exercise 15-20 times.
6. Superman exercise. Lye on your stomach and place the hands out to side. Then, raise your legs and chest from floor. Repeat it 15-20 times.
7. High knees. You need to jog in place and hoist your knees on the maximum height. Do the exercise for 1 minute.
8. Stationary lunge should comprise 15-20 repetitions.
9. Torso rotations/twists. You can perform 20 reps in different sides.
10. Side bends/reaches. Also requires 20 reps in each direction.
11. Mountain climbers. Try to do it for 1 minute.
12. Perform Wall sit as long as you can take it.
13. Dips. Perform numerous repetitions using chair, bench and stairs.
These exercises are not very hard but very effective. However you shouldn’t do them2-3 times without any rest. Also they are more profitable and help you achieve more results than any gym training. You can perform this workout anywhere you like.
Many other useful exercise techniques can be added to your training. It will be helpful for you to change the exercises every 2-4 weeks or even mix up your workouts.
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