{"id":43759,"date":"2020-11-02T04:00:00","date_gmt":"2020-11-02T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/14-minute-full-body-workout\/"},"modified":"2020-11-02T04:00:00","modified_gmt":"2020-11-02T03:00:00","slug":"14-minute-full-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/14-minute-full-body-workout\/","title":{"rendered":"Workout of the Month: No fuss"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ full-body workout for strength, power, speed \/ 14 mins<\/p>\n\n\n\n

Equipment<\/strong>: exercise mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

This full-body workout may be performed using only an exercise mat, but it’s definitely not for a nap. Welcome to our workout of the month: no fuss. A high-intensity workout you can perform anywhere in just 14 minutes. <\/strong><\/p>\n\n\n\n

If you like high-intensity, then you’ll love this fast-paced workout. <\/strong>Perfect for when equipment is limited, you can perform it indoors or outdoors.<\/p>\n\n\n\n

This full-body workout uses key movement patterns across all fitness skills, with a particular focus on power, strength and speed<\/strong>. Because of the fast pace, you will notice the immediate rise in your heart rate \u2013 perfect for that cardio fix. Being bodyweight-only means no equipment, hence no fuss. <\/strong><\/p>\n\n\n\n

For added variety, try reversing the order of the\nexercises, or even mixing them up randomly. In all cases, focus on proper\nmovement technique, while moving as fast as possible.<\/p>\n\n\n\n

The workout consists of 2 rounds of the following exercises<\/strong>:<\/p>\n\n\n\n

  1. Mountain climber<\/a> \u2013 30s<\/li>
  2. Squat<\/a> \u2013 30s<\/li>
  3. Plank hold<\/a> \u2013 30s<\/li>
  4. Butt kicks<\/a> \u2013 30s<\/li>
  5. Knee push-up<\/a> \u2013 30s<\/li>
  6. Jumping jacks<\/a> \u2013 30s<\/li>
  7. Superman<\/a> \u2013 30s<\/li>
  8. Lunge<\/a> \u2013 30s<\/li><\/ol>\n\n\n\n

    (rest 20 seconds between each exercise \u2013 complete 2 rounds)<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    FULL-BODY WORKOUT: NO FUSS<\/h2>\n\n\n\n

    EXPERT TIPS<\/h3>\n\n\n\n

    Most people will be able to perform the above exercises. However, the\nchallenge will be how many reps can one complete in each set. This is where\npace plays a vital role \u2014 you can go super-fast for 15 seconds then take a\nsmall rest before completing the rest of the 30 seconds, or you can go a little\nslow but aim to go unbroken for the whole 30 seconds. This workout will no\ndoubt challenge your aerobic capacity, so rest hard between exercises. <\/p>\n\n\n\n

    To track your progress, make a note of the total number of reps at the end, and try to beat it next time.<\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    EXERCISES<\/h3>\n\n\n\n

    1 – MOUNTAIN CLIMBERS<\/a><\/h4>\n\n\n\n

    30 secs exercise, 20 secs rest<\/strong><\/p>\n\n\n\n

    • Keep your core tight. <\/li>
    • Squeeze your shoulder blades together.<\/li>
    • Maintain shape. <\/li><\/ul>\n\n\n\n
      \n