Exercising will only show results when you do it properly and regularly. Reaping its rewards is not something that can be accomplished overnight. It takes dedication, the will to stick to exercise, determination and finding the time to devote to it. Exercising on a whim will not give you the results you want and may even cause you to look haggard and listless instead of chipper and fitter.
Some experts actually agree that short bouts of exercise are better than longer times spent in the gym or a fitness centre. The good news is that you can do targeted workouts when you are short on time and get the desired results. Here are some great ideas, if you have a minute or more to spare. If you are determined to exercise, you’ll find a way to do your workout at any time that’s convenient. Another, very time-saving & convenient option can be joining online workout classes to save on travelling time these classes are effective and efficient, providing you with the right workout in the comfort of your home.
If you only have a minute
This situation is extreme. But if you actually only have a minute to spare for exercise, you can do 5, 10 or 20 pushups depending on your physical fitness and condition. Pushups are a favourite of trainers because they engage muscle groups not only in the arms. Pushups are beneficial for the chest, abdomen, hips and legs as well. There’s no need for equipment and you can do them even in the office. Pushups are also adaptable so you can add jumps to it to have a cardio workout or work them into your yoga practice. You can tone your triceps if you change the position of your hands. Females can do pushups against the edge of a sink or a wall and get good results.
If you’ve got four minutes
If you want a cardio workout in four minutes, try the Tabata Protocol, which is an interval workout. You do 20 seconds of high-intensity exercises and 10 seconds of rest alternately within the four minutes. The routine is named after Izumi Tabata, a fitness researcher from Japan who worked with Olympic speed skaters in muscle building and in improving their anaerobic and aerobic capacity. A Tabata-style workout can consist of 20 seconds of squat jumps and 10 seconds rest. Repeat the sequence for a total of four minutes. At the start it can burn 13.5 calories per minute.
Another option is to sprint up and down the stairs continuously for four minutes or do a 4-minute lap around the parking lot. The calories you’ll burn in four minutes is between 50 to 75. Of course, if you’re doing something high energy like this, you’ll want to make sure you use something similar to this Magnak product to help you rehydrate quickly.
Spare 10 minutes for this
The only equipment you need is a pair of weights. You can use between two to five pounds. This routine will improve your balance, build your muscles and provide you with a full-body aerobic workout with a combination of standard gym exercises.
For days 1 and 4, do opposite arm and leg raises. One set has 20 repetitions. Do 25 repetitions of lateral arm raises followed by 20 alternate cross jabs with your eyes closed and finally end with 25 repeats of flies with bridges.
For days 2 and 5, change your routine. Start with triceps moves with leg raises for 25 repetitions; lunges with bicep curls for 15 repeats each side and bicep curls, knee up with your eyes closed. Hold the position for 10 seconds before returning to starting position and repeating with the other leg. End the routine with chest presses with legs in the air for 25 repetitions.
For days 3 and 6, do 25 repetitions of leg and arm lifts; side crunches with weight at 15 repeats each side; bicep curls, knee up, eyes closed on each leg and opposite arm and leg raises for 10 repetitions.