These exercises are included in many intense training programs that take no more than 15 minutes. It means you can get in shape in a very short time, and all you need to do is get the technique right.
Before beginning your training, do a 5-minute warm-up: some squats, arm and leg swings, body rotations and bends, as well as neck and knee warm-ups.
Set a timer for 15 minutes. Do all the exercises one after another, only stopping to rest if you really need it. Repeat the set as many times as you can manage in 15 minutes.
Repeat the training set every two days, and try to increase the number of reps.
Raise the time of the training to 20 minutes after 3 weeks.
Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Strain your buttocks, jump straight up, and land softly. Repeat 12 times.
Take up the plank position with your legs, back, and neck forming a straight line. Your leg and stomach muscles should be strained. Breathing in, bend your elbows to form right angles, and go down. Breathing out, push yourself up and touch your shoulder with the opposite hand. Repeat 12 times changing hands. You can also do this propped on your knees.