A fitness plan that can be completed without equipment at home

The most common excuse for escaping training is that you don’t have time. Many people will give up a training session because there is no large amount of time available. In fact, you don’t have to spend an hour on a high-quality training. Similarly, you don’t have to use a lot of training tools.

　　I once gave some training plans for busy people, one of which is to jump and clap after push-ups. The method is very simple, which is to complete 100 times as soon as possible.

　　Below, I will give another example to allow you to still be able to perform when you are short of time. High-intensity training. In the "No excuse" training plan, you need to choose 4 training movements. I chose to jump up and clap after push-ups, pull-ups, bare hands squats and push-ups. You also need a timer, I recommend a big clock hanging on the wall.

　This plan only takes 10 minutes, and there is no rest in the middle. First, do each movement for 60 seconds, then do each movement for 45 seconds, next is 30 seconds, and finally 15 seconds.

　　The "No excuse" fitness plan

Round 1

After push-ups Jump up and clapping × 60 seconds

　　　　Luck-up × 60 seconds

　　　　　　Bare hands squat × 60 seconds

　　　　Push up and clapping × 60 seconds

　　　　Bare hands squat × 60 seconds

　　　　　Bare hands squat × 45 seconds

　　　　　　Bare hands squat × 45 seconds

　　　　　　Bare hands squat × 30 seconds

　　　　　Bare hands squat × 30 seconds

　　　　　　Bare hands squat × 30 seconds

　　　　　　Bare hands squat × 30 seconds

　　　　　Push up and clapping × 30 seconds

　　　　　　　　　Bare hands squat × 30 seconds

　　　　　　Push up and clapping × 30 seconds

　　　　　　　　　　　　　　　　　　　　� 　　Jump up and clap after push-ups × 15 seconds

　　　Luck-up × 15 seconds

　　　　Bare hands × 15 seconds

　　　Pushup × 15 seconds

　　　There is no rest between movements and between wheels

　　If you really can't hold on, you can stop and take a breath. If you can't do more pull-ups on the horizontal bar, do the draping movement until the original time, don't get off the horizontal bar.

　　　Depend on your physical condition and the amount of weekly training, this plan can be used 1 to 3 times a week.