How to get fit in 3 minutes

Step 1

The first step before doing any type of exercise is stretching. Stretch your arms and your legs up your body to prevent injury during intensive exercises that will last three minutes.

Step 2

Once you stretch the muscles, making a dumbbells in each hand. For those who are just beginning, you may feel comfortable with dumbbells from 1 kilo to 2.5 kilos. However, depending on their physical condition, the beginner can use dumbbells up to 5 kilograms.

Step 3

Stand with your feet separated by a distance the width of the shoulders and knees slightly bent. Are you going to do a series of exercises designed 6 to 30 seconds each (equivalent to 3 minutes). While keeping the knees bent, lift weights rapidly towards the sides of your body. Weights up and down to fast for 30 seconds.

Step 4

After 30 seconds, place your arms over your head with the weights and Bájalos levántalos and again and again. Movement continues for 30 seconds. No time to rest between exercises. Three whole minutes of work without arrests.

Step 5

Then take your arms to the sides of your body and lift weights and then bring your arms alongside your body. Making this move in quickly and for 30 seconds.

Step 6

Then, place your arms straight in front of you holding the weights together and vertically. Begin to open your chest by moving the weights outward (ie, separating the arms) and then resubmit the original position. Perform this exercise for 30 seconds.

Step 7

Then, return to place your arms above your head and up and down quickly in the weights for 30 seconds.

Step 8

The last exercise is the most difficult. Hold two dumbbells in your hands firmly and started to throw punches like you have an enemy in front of you. Lanza beating at a normal speed for 20 seconds and increases the speed of the punches during the last 10 seconds.