Whether it is kids, work or both, something is always demanding your time so getting in adequate exercise does not seem like much of an option. Despite your lack of time, it is possible to squeeze in a complete workout in just 20 to 30 minutes a day. Follow these tips to help you get […]
Whether it is kids, work or both, something is always demanding your time so getting in adequate exercise does not seem like much of an option. Despite your lack of time, it is possible to squeeze in a complete workout in just 20 to 30 minutes a day. Follow these tips to help you get a quick, effective workout.
Tip 1: Combine Exercises
Instead of doing each exercise separately, combine an upper body and a lower body exercise to save time and increase your heart rate. For example, squats and upright rows or lunges and bicep curls.
Tip 2: Do Circuits
Instead of doing multiple sets of a given exercise before moving onto another exercise, eliminate the rest periods by doing one set of the first exercise then immediately go on to do one set of the second exercise, then the third and so forth. Once you’ve completed one set of all the exercises, repeat the full circuit one or two more times.
Tip 3: Add Cardio Bursts
Between exercises or at the end of a circuit, do one to two minutes of a high-intensity cardiovascular activity, such as jumping rope, sprints or jumping jacks.
Here’s a quick, full-body workout that applies these tips for you to do at home or at the gym.
Sumo Squats & Upright Rows
Stand with feet wide, toes out and hold dumbbells in front of you. Slowly lower into a squat, keeping your weight in your heels with the knees and toes aligned and, at the same time, raise the dumbbells up towards your mid-chest. Slowly stand back up and lower the weights.
Lunges & Bicep Curls
Start with a weight in each hand, arms out to your sides, and your legs in a split stance (one foot in front of the other). Lunge down by lowering until your front thigh is parallel to the floor while curling the weights to your upper arms. Slowly stand back up and lower the weights.
Chest Press & Bridges
Lying on your back with your knees bent and feet on the floor, hold a dumbbell in each hand above the chest. Press your hips off the floor until your torso forms a straight line while pressing the weights straight up above your chest. Slowly lower your hips and the weights.
Triceps Extensions & Calf Raises
Stand with your feet together, holding a dumbbell with both hands above your head. Drop the weight behind your head, keeping your elbows next to your ears while coming up onto your toes. Lift the dumbbell back up toward the ceiling and lower your heels back to the floor.
Plank & Rows
Start in a push-up position, holding a dumbbell with each hand, positioned directly below your shoulders. Keeping your abdominals contracted, lift one dumbbell off the floor by bending your elbow and bringing it up along side of your body. Lower that dumbbell and repeat to the other side.
Do one set of approximate 12 to 15 repetitions of each exercise. Then perform one to two minutes of a cardiovascular activity before doing another set of each exercise. If time allows, you can complete another cardiovascular activity and third set of the exercises. Be sure to stretch after you are done!