20-minute exercise keeps men energized in the morning

　　In the early morning, people who are not fully awake can easily feel confused, so " male Fitness magazine's Mark Thiessen lays out a quick, intense, tool-less workout exercise Method: Doing it 3 days a week can keep men clear-headed and strong. These movements can be completed within 20 minutes, and they only require the use of your own body weight and basically no fitness equipment. If you can do it twice a week and do a sprint workout, the effect will be better.

　　1.Burpees

　　Burpee is a new, recommended exercise that can be done in the bedroom, and the results are amazing. Start in a standing position, squat deeply, put your hands on the ground, jump your feet back into a push-up position, do a push-up, then jump up, return to a squatting position, then jump up into a standing position. Do 20 to 35 reps without resting. This can be done twice a week, once before work on Monday and once after get off work on Friday.

　　2.50-50-20 movement

　　This is a relatively difficult exercise program that requires 3 sets of 50 push-ups, 50 squats and 12 pull-ups without resting during the period. Sisson calls this a "hotel" workout because even if you don't have a pull-up bar at your hotel, you can still use the top handrail of a ladder as an auxiliary exercise.

　　3.321 movement

　　This is the most difficult workout, involving 300 push-ups, 200 squats and 100 pull-ups. In fact, you may not be able to do it all at once. You can do the maximum number of each action as possible, then move to the next action, and do it again in a loop until you reach the target number. If you can't do a hundred, you can adjust the number according to your own situation. For example, if you do 100 push-ups, you can do 60 to 65 squats, and then do 30 to 35 pull-ups.

　　4. Sprint

　　This action can be completed in sports fields, parks, exercise bikes, treadmills, etc. The content is very simple, which is to run at your fastest speed for 20 to 30 seconds, then rest for 30 seconds and run 6 to 8 times. You need to warm up before running and cool down after. This workout should take up to 20 minutes. If you want to increase the difficulty, you can run for 45 to 60 seconds at a time, resting for two minutes in between. This kind of exercise can make your blood boil. Doing it once a week is enough.