“I don’t have the time!” “I’m super busy!” are the most common excuses people come up with for not exercising regularly.
Do find the time to squeeze in a workout routine in your busy day, every day. And it doesn’t even have to last for an hour. Studies have shown that exercising even for just 30 minutes improves cardiovascular health, reduces the risk of obesity, helps ward off depression, and improves overall wellness.
And you don’t have to do your workout in a gym either. Here are five simple workouts you can do right in the comforts of your own home or anywhere your mood takes you. These routines will help tone different muscle groups without any equipment. You can work up a sweat for free, at any time of the day.
From nice and easy to progressively challenging, doing these routines consistently will make you feel and look great. There’s no reason to just lounge on the couch after a long day – it’s time to get moving!
Monday: The 7 Minute Session
Doing a few minutes of a high-intensity exercise weekly reduces blood sugar levels, which is good news for people with type 2 diabetes. It also has benefits comparable to running or cycling for a couple of hours.
Do these exercises in rapid succession, allotting at least 30 seconds for each routine before proceeding to the next one. Some of these exercises are pretty intense. The secret to completing this workout is to not rest in between routines and going all-out for the entire seven minutes. Push yourself!
Tuesday: Cardio and Strength Boosters
Got 20 minutes? Bring your workout an intensity level higher and do the following drills. It’s a potent mix of cardio and strength training exercises that will get your heart racing and blood flowing in no time.
A set takes 10 minutes to complete so do it twice to maximise its impact. Relax and take a breather in between sets if your body tells you to.
Wednesday: Lift Your Own Weight Workout
You don’t have to invest on expensive weights to tone your calves, thighs, glutes, core, and triceps. This series of mid-week exercises, which leverage your own weight, are just as effective. Do three sets of 12-15 reps each right in your living room after work. Set aside half an hour for this session and reward yourself with a cold, energising drink after!
Thursday: Plank Fest
Make Thursday your core day! A stronger core helps enhance sports performance, straightens posture, prevents lower back pain, improves breathing and slims down the waistline. Sculpt those abdominal muscles with this high intensity interval training (HIIT) workout. It will take you 10 minutes to finish 2 rounds of the 12 routines. Give each routine your maximum effort for 30 seconds, followed by a 10-second rest period before the next one.
Don’t forget to cool down by stretching after the workout to give your torso some time to relax. You will feel sore, but the flatter abdomen will be worth the pain.
Friday: Power Quads
End the week on a high note! Welcome the weekend with a quick workout for your quadriceps. Powerful quads will help you run more efficiently and make you less prone to leg and knee-related injuries. The wall sits and the knees to elbows routines will boost your thigh strength while the push-ups will benefit your arms and pectorals.
Have a go at the three exercises for at least 10 minutes at maximum effort. The more rounds you do, the better. Push the routine further and hold a medium-weight dumbbell or kettlebell in front of your chest during the wall sits.
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