The most common excuse I hear for not exercising is the old “I don’t have time for it!” routine. But the truth is, you do have time for it. Fitness doesn’t just mean going to the gym for a few hours every day. There are plenty of ways for you to get fit without having to spend a lot of time doing. Sure, the more time you put into it the faster you’ll get results, but you don’t need to put hours upon hours into it just to get into shape.
I’ve developed a basic twenty-minute workout that you can do from anywhere. Whether you’re waiting for your kid to wake up from their nap or if you’re stuck in a hotel room on a trip, you can do this work out to get in shape or maintain your level of fitness.
The first thing I do is warm up with fifty jumping jacks. Jumping jacks are a simple exercise that anyone of any fitness level can accomplish. If fifty is too easy for you, then up the level to a hundred or two hundred. Don’t just skip them because you find them too easy. You need to get a little bit of a warm up before you start working.
Tip: Buying new clothes for your workouts may be the confidence boost you need to stay motivated. It doesn’t matter how large the item is.
The next thing I do is twenty five body weight squats. These are another relatively easy exercise that has a pretty big impact. If you’re having trouble with them, you can use a chair to assist you until you get the hang of it. But don’t rely on that chair for too long! After a week or two you should be able to do them without any assistance.
After that, I move into push ups and sit ups. I’m sure you remember these from your elementary school days. While they may have been the bane of your existence back then, now they’re quick little exercises that will help you get into shape. I do about twenty five of each of those. Like everything else, if you’re finding that you’re not being challenged, then feel free to up the number you’re doing.
Once you’ve done those, do another fifty jumping jacks to give yourself a final boost. Don’t do too many this time around since this is where we begin doing our wind down routine. You don’t want to do from high impact to doing nothing, else your body will feel like crap.
Tip: Don’t spend more than one hour lifting weights. Muscle wasting can begin in as little as an hour after starting an intense workout.
The last part of the routine are static wall sits. Find a clear wall and lean against it. Then slowly lower your body until you’re in a sitting position, as if you were sitting in a chair. Maintain this position for thirty seconds to a minute (or longer if you can!) This is a great way to end a workout. Not only are you still getting exercise, but you get a bit of a breather too!
By the end of the twenty minute workout, you should be sweating a good bit. If you’re not, then you weren’t pushing yourself hard enough. Now that you know about this work out, you can no longer use the excuse that you don’t have time for exercise!
Are you constantly doing something. Do you still want to get into great shape? Then you’ve come to the right spot. I’m going to give you a few tips and tricks I’ve assembled so that you can get fit without having to put a whole lot of time or effort into. If you stick to my routine, you’ll find that after a while you’ll start looking and feeling better!
Start off every morning with a few jumping jacks. Not only are these great exercise, but they’ll also get your heart pumping and wake you right up. I personally do about fifty of them each morning. After you’ve done some jumping jacks, you’ll find you’re ready to start your morning! You’re probably not going to want to do exercise as soon as you get out of bed, but if you push yourself to do it, I guarantee you’ll feel better throughout the day.
Any time you find yourself standing, whether it’s in line at the grocery store or in front of the stove while you cook, do some standing calf raises. How do you do this? Stand with your legs shoulder length apart and raise up onto the ball of your foot. Then slowly lower yourself back down. These are really simple to do but they build up calf muscles very easily.
Tip: Many people work toward their fitness goals by going to the gym to lift weights. All you need are six exercises.
If you’re spending time on the phone, reading a book, or watching TV, then do some static wall sits while you do it. How do you do this? It’s actually really easy. Stand against a flat wall, then lower yourself down into a sitting position. It should look like you’re sitting in a chair, but without the chair. Hold this position for as long as you possibly can. It may seem easy at first but trust me, after a minute or two, you’ll feel the burn in your legs.
Whenever you have a few free minutes, drop down and do some sit ups or push ups. Remember these tedious things from elementary school gym classes? If you’re anything like me, you probably dreaded them. But now they’re quick and easy exercise techniques that can help you get fit without a whole lot of time or effort.
Of course, there’s also the obvious fitness tricks. Park further away from your destination, always take the stairs instead of the elevator, etc. While these alone aren’t going to get you in marathon condition, they’ll definitely help improve your overall fitness level. Plus, they burn a couple extra calories and even only a couple extra calories burned can make a huge difference in your fitness.
Remember that weight loss doesn’t happen overnight. Since this routine isn’t a very high impact routine, it’ll take you a while before you see the results. This routine is designed for someone who doesn’t have much time in their schedule for exercise. The trick to this routine is to do it regularly so that you’re burning more calories on average than you used to do.