This fitness plan is suitable for fitness programs that can be completed without equipment. For more exercises, please visithttp://www .jirou.com/html/wuqixie.html
The most common excuse for avoiding training is lack of time. Many people will skip a training session because they don’t have a chunk of time available. In fact, to have a high-quality training session, you don’t have to spend an hour. Likewise, you don't have to use a bunch of training tools.
I once gave some training plans for busy people, one of which is to jump up and clap after push-ups. The method is simple, just complete it 100 times as quickly as possible.
Below, I’ll give you another example of how you can train intensely when you’re short on time. In the "No Excuses" training plan, you need to choose 4 training exercises. What I chose were push-ups, jump claps, pull-ups, freehand squats and push-ups. You will also need a timer, I recommend a large wall clock.
This plan only takes 10 minutes, with no breaks in between. First, do each movement for 60 seconds, then do each movement for 45 seconds, then 30 seconds, and finally 15 seconds.
The “no excuses” fitness plan
Round 1
Jump up and clap your hands after push-ups × 60 seconds
Pull-ups×60 seconds
Squat with bare hands × 60 seconds
Push-ups×60 seconds
Round 2
Jump up and clap your hands after push-ups × 45 seconds
Pull-ups×45 seconds
Squat with bare hands × 45 seconds
Push-ups×45 seconds
Round 3
Jump up and clap your hands after push-ups × 30 seconds
Pull-ups×30 seconds
Squat with bare hands × 30 seconds
Push-ups×30 seconds
Round 4
Jump up and clap your hands after push-ups × 15 seconds
Pull-ups×15 seconds
Squat with bare hands × 15 seconds
Push-ups×15 seconds
There is no rest between movements or rounds
If you really can't hold on, you can stop and take a breath. If you can't do any more pull-ups on the bar, do a hang and don't get off the bar until your scheduled time.
Depending on your physical condition and weekly training volume, this plan can be used from 1 to 3 times per week.