Is it time to find time for the whole training session in everyday life? Here we have collected four small programs that train your body without the use of tools – and that ONLY takes 8 minutes. Mix them as you think and tailor your training.

HOW DO I USE THE PROGRAMS?

Exercise
HERE YOU WILL GET FOUR SMALL EXERCISE PROGRAMS, EACH TAKING 8 MINUTES. SO YOU CAN TAILOR YOUR OWN PROGRAM.

In this article, you get four programs in 8 minutes of exercise . Each program contains two exercises that must be combined into a superset that takes 8 minutes. Just create one of the programs, put together a couple or go all in and make all four programs in a flow. It’s up to you. Each exercise can be customized, depending on whether you are a beginner or a practitioner.

HOW LONG TIME?

Run each of the exercises for 40 seconds followed by 20 seconds of rest before switching to the second exercise in the same program. If you combine multiple programs, keep a break of about one minute between each program.

 

PROGRAM 1:

EXERCISE A: Handball player

Exercises: Front of thighs buttocks, lay and core.

Handball player

How to do: Place two rocks, cones or anything else at your desired distance. Sit sideways and let your one hand touch one stone. Then you run in small quick steps with your hands over your head towards the opposite stone. Stir the stone with the other hand. Repeat from side to side.

Tip! Make the exercise easier or harder by adjusting the pace or distance between the rocks.

EXERCISE B: Swimmers

Exercises: Back, shoulders and buttocks.

Swimmers

How to do: Lie on your stomach with your arms and your legs lifted up from the ground. “Swim” with arms and legs in small and fast movements, so opposite arms and legs are lifted at the same time.

Tip! Do you think the exercise is too hard, then turn down for the pace and vice versa if you want to increase the effect? You can also hold an item in each hand for more effect.

PROGRAM 2:

EXERCISE A:  Abmat-Sit-Ups

Exercises: Stomach and hip bend.

How to do: Sit on the ground with crossed legs. Sit backward, put your back against the backing and pull your hands over your head. Come back to seated position.

Abmat-Sit Ups

Tip!  Add extra weight by holding a weight plate or a bottle of water while doing the exercise.

EXERCISE B: Mountain Climbers

Exercises: Core, hip bends, shoulders and start the pulse.

Mountain Climbers

How to do: Stand in a high pitcher and alternately lift one and the other knee towards the chest as quickly as possible.

Tip! Make the exercise a little easier by having the elbows in the base. And turn up for the pace if it’s going to be harder.

PROGRAM 3:

EXERCISE A: Push Ups

Exercises: Breast, arms and all muscles that help stabilize a stretched body.

Push Ups

Here’s how to do: Put yourself in a high pitch. Lower yourself to the ground and push up again as soon as your chest touches the ground.

Tip! Place your hands on a bench or the like to ease the intensity, or put your knees into the ground. Conversely, you can raise your legs on a bench to make the exercise harder or get a little in the position when the chest touches the ground.

Exercise B: Ice skating

Trains: thighs, numb, lay and core.

Here’s how to do: Create a side-by-side jump, crossing the opposite leg, and then jump to the opposite side. Keep a high pace.

Ice skating

Tip! Start doing the exercise without a jump, but with a low center of gravity if it is too difficult. If you miss a challenge, touch the ground at each ice skate and make the jumps longer and deeper.

PROGRAM 4:

EXERCISE A: One-legged hip lift

Exercises: Balder as well as for and back of thighs.

One-legged hip lift

How to do: Lie on your back with your feet towards the numb. Lift one leg and press the hip upwards.

Tip!  Make the exercise tougher by placing a heavy object over the hip and place if necessary Legs on something high.

EXERCISE B: Longhand shop

Exercises: Front and back of thighs and buttocks.

How to do: Place your hands behind your head, put off both legs, and jump as far forward as you can. Land with bent knees, and take a direct start to a new jump when landing.

Tip! If you help your arms when jumping, exercise will be a little easier. Conversely, you can make it extra hard by jumping further and faster