Too Busy to Exercise? Try This Effective Short Workout Daily

Too Busy to Exercise? Try This Effective Short Workout Daily

One of the biggest obstacles for most people when it comes to maintaining an exercise program, or even getting started, is the lack of time.  However, if you are doing the right type of workout, you not only don’t need to spend a lot of time working out, you don’t even have to leave home for your exercise session.  This not only means a shorter workout, but you don’t have to get to and from the gym, either.

Cardio Workout

A high quality, the effective cardio workout can be completed in as little as fifteen minutes.  Some options at home include getting a good piece of cardio equipment, like a stationary bike or treadmill.  If the cost is too prohibitive or you don’t have the room, that’s okay. We have other options, too.  You can get out and run around the house or the neighborhood.  If this is an option, get a watch, or use a timer app on your phone.

Set if for seven and a half minutes so you know when to turn around and head back home.  When starting out, you might not make it all the way back, as the second half of your run might have you running slower.  But as your fitness level increases and you learn how to pace yourself, you’ll probably cover more ground in the second half of the run, which is awesome!

Another option is to use your yard or an open field if you have one nearby and do some spring work instead.  The grass will be easier on your legs and sprint is extremely effective, even more so than a regular run.

With sprinting you’ll want to do intervals of sprints plus rest, and you’ll want to start out slowly and add more sprints to the workouts as you get in better shape.  Sprinting is very hard work.

If those aren’t options or the weather is keeping you indoors, you can do a variety of different things, such as running the steps.  Or running in place.  Or jumping jacks.  Or mountain climbers.  Or skater hops.  Or get a jump rope which will give you a fantastic full body cardio workout.

Resistance Training Workout

If you want to get some resistance training work in, you can get some dumbbells, which are pretty inexpensive and don’t take up much room.  Or you can get a kettlebell.  But you can also use body weight exercises.  There are hundreds you can do and most have plenty of variations to make them easier or more difficult.

The best option would be to get a couple of dumbbells or a kettlebell and combine that with body weight exercises for a complete full body workout.  Designed the right way, you wouldn’t even need to do separate cardio workouts either.

Sticking with the fifteen-minute time limit of a shorter workout, you can do density training, which is simply doing an exercise or exercises and trying to get as many as possible in the time allotted, in this case, fifteen minutes.  Or, better yet, use five minutes to warm up and then do a ten-minute density workout.

You could warm up by doing the following circuit once or twice.

Bodyweight squats – 10 repetitions
Push-ups – 5 reps
Jumping Jacks – 20 reps
Mountain Climbers 20 total reps

Now, go into a ten-minute density training workout.  Complete as many rounds as possible of the following circuit in ten minutes, resting when you need to.

Jumping Jacks – 10
Bodyweight Squats – 10
Push Ups – 5
Mountain Climbers – 20
Alternate Forward Lunges – 8

Try these fifteen-minute workouts at home and see if they don’t help you stick to your workout program, no matter how busy you might be.

A Circuit Workout For When You’re Super Short On Time

A Circuit Workout For When You’re Super Short On Time

One of the things that make working out on a regular basis so challenging is life getting in the way.  Things like the holiday season, which covers quite a long period of time from Thanksgiving to New Years, with Christmas in between.  It’s hectic, there is so much to do and most people are very stressed out and have little time to themselves.  One of the first things that fall away at busy times like this is exercise.

The great news is that you don’t have to drop your exercise program, even if you have very little time.  If you can only grab twenty minutes, that is more than enough!

The Short, But Longer Than Four Minutes Circuit Workout

You’ll want to crank out the following three moves as quickly as possible for the noted number of repetitions. Then you’ll rest for a minute and do this two more times.  Try and complete the round in less time than you did the first round and always look to improve each workout.  Eventually, you may be able to do the entire thing, all the rounds, without any rest at all.

Run with High Knees

This is a straight forward exercise.  Stand in place, straight up, and then bring one knee up as high as you can. Put down that leg down and do the same with the other leg.  You are running in place but making sure to get the knee up as high as possible on each “step.”  You’ll complete 50 total reps.  Make sure to stay on the balls of your feet.  Don’t let your heels touch the ground.

A Down Dog Variation

Get on the floor and kneel on all fours.  Your hands should be under your shoulders with your hips over your knees.  Take your knees off the floor.  Now reach toward the ceiling with your hip bones.

Bend your right knee and pull or tuck it in toward your elbow.  You’ll be adjusting your weight on to your shoulders.  Move back into the original down dog position and repeat with your left knee.  You’ll perform this exercise for 10 repetitions.

Mountain Climbers

Get into the start-up the position of a regular push up.  While keeping your back as flat as possible (try to keep from arching your back up in the air), you’ll bring your left knee into you chest area.  Straighten the knee and put your toes back on the floor.  Do the same with the left knee.  Perform this movement as quickly as possible.  You’re going to go for 50 reps.

If you need to see the exercises, you’ll definitely want to check out the video below.  With shorter workouts, you need to really boost your intensity to get the most out of them.

5 Steps To Build Muscle In A Few Weeks

5 Steps To Build Muscle In A Few Weeks

Are you tired of having weak and puny arms? Have you tried different exercises in an attempt to find a solution to your problem? Building muscle mass can actually be as simple as starting a strength training program. Building muscle is a great way to tone your body and increase its definition. Lifting weights are only one part of the equation. In order to build muscles fast, you must eat the right kinds of food to fuel muscle mass gains. A healthy diet and a high-intensity strength training program go a long way in building the body you desire in a matter of a few short weeks.

Step 1

Lift weights at least four times a week. Split your workouts per body part.
Opposing muscle groups must be worked out together. For example, on Monday train your chest and triceps. On Tuesday, target your back and biceps. On Friday, do some abdominal exercises. Compound exercises must also not be forgotten as they engage multiple muscle groups for maximum efficiency and muscle gains. Examples of compound lifts include hack squats, bench press, pull-ups, triceps dips and military press. Do four sets of ten repetitions for each exercise. Remember to lift as heavy as you can. You should feel your muscles edging full fatigue during the last set.

Step 2

Drink a whey protein shake two times a day to fuel muscle growth. Mix two scoops of whey protein powder with 12 ounces of water. Drink one shake before a meal and another within an hour after working out.

Step 3

Eat small, frequent meals to speed up your metabolism. Never skip meals as this can break down muscle and stunt your progress.

Step 4

Make sure every meal has lean protein and complex carbohydrates. Good sources of lean proteins include turkey, chicken, steak, and fish. Complex carbohydrates improve your performance while working out, so eat a lot of fruits, vegetables, and whole grains.

Step 5

Ensure you get sufficient sleep every night in order to release growth hormones that aid muscle growth. Six to eight hours of sleep per night is recommended to give the muscles an opportunity to rest and repair. Alcoholic beverages must also be avoided to prevent deterioration of muscles.