And in just 20 minutes! It may sound unreal to you, but these four exercises according to the “as many repetitions as possible” system will activate oxygen consumption even after training, which means that they will continue to be consumed long after the end of training and calories.

“As many repetitions as possible” is the best and most efficient system for those who do not have much time for training. Work during the scheduled time of 20 minutes, with as little rest as possible, and if you have done everything and you have not completed 20 minutes yet – include an extra series, to complete the training completely.

Take it easy!

We advise you not to get cold, so as not to burn out too quickly. Start the first series with two repetitions of each exercise, to feel the movements, before adjusting the speed and rest time, to “do as much work as possible.”

We recommend the use of weights and if you do not have them at home, then something that you can catch nicely so that you can do the following exercises would do the trick.

Do 20 repetitions of each exercise, and the number of sets should be as large as possible, within a time frame of 20 minutes. Adjust the stopwatch – it’s time to melt the fat.

1. Predator Jack

20 reps

The first exercise is to start the metabolism. You stand, your legs folded and your arms outstretched in front of you so that your thumbs are touching. Squat and open your arms and legs as far as you can. Make sure your wrists are level with your shoulders. Jump to the starting position and start doing repetitions in speed.

2. Dumbbell thrust

10 repetitions for both sides

You are standing, your feet are slightly apart and parallel, and the dumbbell is in between. Squat and grab the dumbbell with your right hand, stand up and hold the dumbbell in front of you, flush with your right shoulder. Hold for one second, then push your hand with the dumbbell over your head, straight. Return to the starting position and do nine more repetitions, then move to the left arm.

3. Butterfly-belly

20 reps

Lie on the floor with your arms placed above your head and your legs bent at the knees slightly, so that your feet are both together. Rapidly raise the torso to a sitting position and reach for the ankles with both hands. Then slowly lower yourself back. Try being stable during all repetitions.

4. Jerk with the weight

10 repetitions for both sides

Hold the weight in your right hand and squat until your thighs are completely parallel to the floor. You lift your hips and knees, and when the weight is at shoulder height, in front of you, use the momentum to lift it above your head. Do 10 reps with one hand, then change sides.

Easy and short to a large mass

Thanks to them, you will gain more muscles in a shorter time and with less energy consumption, even with less boredom. You probably already know the point of super series: instead of performing all the intended series of one exercise before moving on to another, you perform a series of different exercises one after the other with a short break.

Here is one example that clearly shows why super series are really great: let’s say you want to do four sets of bench presses and rowing with a cable while sitting, each of which consists of 10 reps, and the break between sets lasts two minutes. Suppose you need six seconds for each repetition or 60 seconds for one series. This means you would need 24 minutes to perform the planned four series of both exercises.

And now let’s see what happens if we do these two exercises as a super series with a break of 90 seconds between individual series. Therefore, do a series of bench presses, rest for 90 seconds, do a series of rowing, rest for 90 seconds and everything from the beginning. This time you will complete the same program in a shorter time – 20 minutes.

But even better is that between two series of bench presses, that is, two series of rowing, you have a full four minutes to recover. This means that you can use a heavier load when performing these exercises and do more work in less time. You can use super series to increase muscle mass, melt fat and increase strength. So prepare the necessary props and try this super effective exercise system.

Suppressions for larger muscles

Your muscles are made up of two types of muscle fibres. The so-called red, aerobic or tonic — smaller fibres that shrink slowly — are mainly used in activities that require endurance, while larger, so-called. white, anaerobic or fast-twitching phase fibres, we primarily use when we need to move something very difficult or move a lighter object quickly. If you want to increase your muscle mass as much as possible, it makes sense to work on both types.

Do 10 repetitions of one exercise, and then, without rest, 20 repetitions of another exercise for the same muscle group. Then take a break of 60 seconds and repeat everything. Two to three superseries will be more than enough.

Example no. 1

DEVELOPS THE CHEST, TRICEPS, FRONT OF THE SHOULDER

CHEST PRESS WITH DUMBLES ON A SLOPE BENCH (10 reps)

Bench at an angle of about 30 degrees. The dumbbells are just above the chest. Push them up and put them back.

KEYS (20 reps)

Make sure your back is straight as you perform this exercise.

Example no. 2

DEVELOPS SIDE MUSCLES, BICEPS

TIGHT-HANDED JOINTS (10 reps)

Grab the rod with a venture. The distance between the hands should be 15 to 30 cm. Do a bend, but in the position where your chin is above the bar, hold for a while and only then slowly lower yourself.

DRAWING ON A LAT MACHINE (20 repetitions)

Grasp the bar with the widest possible grip and pull it to your chest. Hold this position for a moment and put the bar back.