The perfect workout for spring

Being fit for spring the fun and easy way

The euphoria of New Year is often lost pretty quickly when life becomes busy, stressed and the grey winter days make it hard to stay motivated. But there’s not much time now till summer and the bikini season. Here we’ll give you a spring workout that is effective, but also fun and quick to do. With a mix of cardio and strength training you can quickly get rid of flab and firm up your problem areas. You only need about 15 minutes for this workout and no special equipment. You use your own body weight. You need a little bit of space in your front room or bedroom to do these exercises.

The warm-up

It’s really important to warm up before starting the exercises. By warming up you considerably reduce the risk of injuries during the workout. It improves blood circulation, warms the muscles and ensures they have a good oxygen supply. The warm-up takes about 2-3 minutes. To boost your circulation you can do some gentle jogging on the spot.
When you’ve warmed up, the spring workout can begin. Next we describe various endurance and strength exercises that will help you achieve your beach body. Do each exercise for 3x30 seconds, then rest for 10-15 seconds. 

Exercise 1: Knee lift running

Knee lifts on the spot are ideal for improving your endurance and also strengthening your thigh and buttock muscles. Run on the spot as fast as your can, lifting your thighs to 90 degrees each time. Make sure you keep your back straight.

Exercise 2: Plank

Lie flat on the floor. Support yourself on your forearms so that they are parallel to your body. Raise your body, without moving your forearms and toes from the floor. Tense your body, so that your back, buttocks, and legs form a straight line. This exercise if good for your stomach muscles triceps, chest and legs. 

Exercise 3: Jumping jacks

You probably remember jumping jacks from your childhood. But they’re not only good for children. They’re also a fun way for adults to improve their endurance. Jump and spread your legs apart while raising your arms high till they meet over your head. Jump and bring your feet back together and your arms down to your side. This exercises your calf and shoulder muscles and also strengthens your heart and circulatory system. 

Exercise 4: Press-ups

For firm, strong arms and a beautiful, toned chest, the classic is best: press-ups. But you need to do them properly. Make sure your legs, back and head are in a line. Maintain tension in your body throughout the exercise. If this is too difficult, you can do it on your knees. Your thighs, back and head should be in a straight line.

Exercise 5: Rope skipping

A real allrounder. Rope skipping exercises not only your endurance, but also your calves, thighs and arms. You don’t have a skipping rope? It doesn’t matter. You can do it with an imaginary rope. Simply make the same movements as if you were holding a rope in your hands.

Exercise 6: Burpees

And lastly, a real fat-burner: burpees are probably the most effective whole body exercise. Put your legs hip width apart and slowly squat down. Put your hands flat on the floor. Now jump into the press-up position and then jump forwards again, so you’re in a squat again. Then do a straight jump stretching your arms upwards. Slowly return to the squat and repeat it all again.