In the modern-hectic world, the
busy professional can find it difficult to get time to exercise. Nevertheless,
adding brief exercises that are effective to your everyday life can make you
much healthier and more productive. The following are ten fast ways to
exercise, especially people with hectic schedules.
1. 7 Minute HIIT Training Circuit
HIIT has become very popular
because it is effective in reducing calories and enhancing cardiovascular
health in a short period of time. It is a type of exercise that has been
alternated with high-intensity activities using short recovery periods. Do each
exercise 30 seconds with the rest of 10 seconds:
Jumping jacks
Push-ups
Bodyweight squats
Mountaineers
Plank
High knees
Burpees
This circuit does not only
enhance your stamina, but it also boosts muscle endurance.
2. The Desk Workout Program
When you work on a desk, you may
not be able to move so much especially when you need to get up and move around.
Nevertheless, minor activities during the day help a lot:
Seated leg lifts: Straighten one
leg out in front of you and hold it there a few seconds then slowly lower it
down. Do the same with the opposite leg.
Desk push-ups: Use a stable desk
and place your hands on the edge and do push-ups.
Chair dips: Putting your hands on
each side of the seat of your chair and with your legs stretched out, dip your
body down like when sitting. Lower back to the beginning.
Shoulder shrugs: Stand up and
raise your shoulders as far back as you can to your ears and hold it briefly
then lower to the starting position.
Wall sit: Place your back against a wall and slide down to position where the thighs are parallel to the ground and maintain that position as long as you can.
Such exercises allow you to ward
off stiffness and aid blood circulation in a seated position.
3. Tabata Protocol
Tabata is a type of HIIT, which
consists of 20 seconds of maximum effort and 10 seconds of recovery. The eight
cycles are repeated four minutes. Select any type of exercise that you like
(sprinting, jump rope, bicycle, etc.) and follow this scheme:
20 seconds as hard as you can
10 second break
Tabata protocol is very effective
when it comes to enhancing anaerobic capacity and better fitness.
4. Stretching Dynamic Routine
A dynamic stretch is an excellent
warm-up before more strenuous exercise or something just to keep your body
limber. These are stretches which require constant movement:
Arm circles: This one stretches
your arms and has them circle round and round, and as you make the circle, make
it bigger and bigger.
Leg swings: With the aid of a
stable object, swing one leg forward and back followed by side to side.
Hip circles: Hip circles are
circular movements.
Torso twists: Have your feet
shoulder width apart and twist your torso sideways.
Dynamic stretching will assist in
flexing and preparing your muscles to the more demanding exercises.
5. The Dumbbell Strength Training
In case you can find dumbbells,
even five minutes of strength training can be very helpful. Stress on compound
exercises devoting several muscle groups:
Bicep curls
Tricep extensions
Shoulder presses
Dumbbells lunges
Chest presses
Deadlifts
Do 10-12 reps per exercise using
a medium weight that you are able to perform well using proper form.
6. Stress Reducing Yoga
Yoga is a combination of bodily
postures and breathing exercises as well as meditation. Even a brief yoga
practice may assist in the reduction of stress and enhancement of mental
clarity:
Sun salutations: The movement of
different poses that raise the heart rate and prepares the body.
Downward dog: Extends all the
back muscles, hamstrings, calf and shoulders.
Warrior poses: Strengthens the
legs and core and helps to generate balance.
Childs pose: Gives rest and
relaxation.
Ten minutes of yoga practice may
become an ideal solution to start your day after a busy day.
7. Bodyweight Cardio Blast
Exercises that use your own body
weight can be one of the best fat burning and metabolism enhancing exercises:
Jump rope
Burpees
Stair-running
Box jumps
Squats in jumps
All exercises are to be done in
one minute with little rest between them. It is a cardio exercise, which will
increase your heartbeat and improve your cardio-respiratory fitness.
8. Core Stability Workout
Good core muscles support your
whole body and can help you increase your posture, balance and enhance your
general athletic performance:
Planks: Hold plank for 30 to 60
seconds.
Russian twists-Kneel on the
ground with bent knees, lean over a bit, and rotate to the right and left sides
of the torso.
Bicycle crunches: Lie down on
your back, bring the knees toward the chest and alternate the opposite elbow to
the knee.
Leg raises: Lie on your back and
elevate your legs until they are off the ground and hold the stance a few
moments and then release them so that they do not touch the ground.
With these exercises, it is
possible to get a strong core and enhanced fitness with regular practice.
9. Self-Myofascial Release and
Foam Rolling
Foam rolling is a type of
self-massage which relieves tension and knotting of muscle, enhances
flexibility and circulation:
Roll your calves, quads,
hamstrings and glutes around 2 minutes each.
Move slowly and be very
controlled, working on the areas where you experience tightness or pain.
Self-myofascial release helps
ease out soreness and can get your muscles ready to do what you want to do
tomorrow.
10. Walking Meetings
When you are bored in the
meetings, you may prefer to take a walk. Walking meetings give you the chance
to talk some business and do some exercise at the same time:
Plan walking meetings with the
colleagues.
Go round the office building or
any park near the office.
Light conversation is a good way
to be focused and productive.
Walking meetings are a special
chance to mix work and exercise, which will improve your professional, and
personal health.
Conclusion
These fast workouts can go a long
way into enhancing your health and energy even when you are pressed with less
time available. It could be a brisk walk during lunchtime, desk exercises,
dynamic stretching regimes, none of them is too much or little to accomplish
your fitness goals. It is important to note that consistency is the key; you
have to make these exercises a regular part of your life so that you over time
can reap the reward.
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