5 Quick Workouts If You Have Less Than 30 Minutes To Spare
Everyday fitness is important as it helps you fight illness, reduces stress and also stay energized. All you have to do is prioritize the need to exercise. Here are exercises to help you achieve your fitness this aim in the limited time you have.
Everyday fitness is important even if you are pressed on time
Everyday fitness is important as it helps you fight illness faster, reduces stress and also keeps you energized throughout the day. All you have to do is prioritize the need to exercise among all the other important work. The time period that you can devote, even if it is less than 30 minutes will greatly help you achieve cardiovascular fitness, increase your endurance and strength.
So here are 5 quick and effective workouts to follow:
1. Total Body Work Out
This 20 minute workout is effective for increasing the general fitness and strength of your entire body.
To do this: Start the workout with 10 push-ups.
Next, perform jumping jacks repeatedly for one minute.
Move on to spider lunges next, where you assume the position of a straight arm plank and then slowly bring each leg to your arms. Do this 10 times.
Next are jumping jacks again, performed for a minute followed by jumping lunges and then jumping jack again.
Finally, perform 10 walk outs. In this, you stand up straight and then slowly assume the straight-arm plank position while lowering your body on the ground.
2. Flat Belly Work Out
This workout has exercises aimed at flattening your belly and sculpting your abs.
To do this: Start with a move called 'pike and extend'. For this you have to lie down facing upwards with one leg also stretched upwards. Now stretch your arms over your head and bring them to touch your feet. Do this alternatively with both legs, 10 times.
Next, do a standing side crunch. Follow this with lunge and twist. Here, stand with feet together. Lunge back with left leg, bending knees 90 degrees, and reach left hand to right foot. Stand up straight after this and do the same with the opposite leg and arm.
3. Heart Exercises
These are exercises aimed at kick-starting your heart. They energize your heart to make it pump blood more effectively. One form is to jump on a trampoline. According to the University of Wisconsin-La Crosse, by this you can lose calories equivalent to 20 minutes of running at moderate speed.
Additionally, dancing, particularly zumba for even 20 minutes can help you pump good amount of oxygen in your body and boost your heart's health.
4. Lower Body Work Out
Exercises in a lower body workout allow you to stretch your lower body to increase its range of motion and build strength.
To do this: Begin with 10 squat jumps. Stand with your knees folded and jump high in the air for one squat.
Follow this with side lunges. For this, step to your right and then your left, stretching your leg alternatively while standing straight and facing to the front. Keep your hands clasped together and close to your chest while you perform the exercise. You can now rest for about 2 minutes.
Do 10 jumping lunges after this, followed by glute bridges. For this exercise, lie down on your back with your ankles close to your hips. Now slowly lift your back and then down again.
5. Upper Body Work Out
These exercises promote bone strengthening, fat loss and increases your energy levels.
To do this: Start the workout with 10 regular push-ups followed by 10 minutes of rest.
Next, perform plank taps for 30 seconds. In this exercise, you lie down in the straight arm plank position and then touch your shoulders alternatively with the opposite arm.
Rest for 10 seconds.
Finally, perform walkouts. Do this entire circuit 10 times for complete upper body fitness.
With repeated bouts of these quick exercises, you can increase your fitness without having to hit the gym for long hours.
Also read this article on different types of exercise.