If you are like most people, you want to be more fit, but have a serious lack of time in which to get fit. Most media lately suggests that only 15 minutes a day can five to six days a week can lead to a much healthier body, faster metabolism and increased mental function.
The key to a quick fitness routine is variety with a blend of cardio work and strength training. For each of the strength exercises, perform two sets of only 10 – 15 repetitions each. Adding three-pound or five-pound hand weights will increase the fat burning and muscle-building power of your workout.
It will increase the confidence inside you to do better and workout will no longer be a rocket science as it was in the initial stages and you can find it on exercise guides here at fitnessabout.com alongwith the testimonies of various people who will have their own stories to tell.
The first portion of your routine should be a couple of quick stretches. Anything that gets your limbered up will do. Then progress to 7 minutes of cardio. Again, anything that gets your blood moving will do: walking, dancing, jumping rope, riding a stationary bike (or regular bike).
- Next, move on to strength training.
- Begin with your arms.
- Lateral Row
- This exercise works your back, lower back, shoulders, arms, abs and legs.
Directions: Place your right hand on the seat of a chair or other object about three feet from the ground. Grip your weight in your left hand, palm toward hip. Your feet should be shoulder-width apart, knees bent slightly with your toes facing forward. As you exhale, pull your left arm toward your shoulder then inhale and release. Repeat on your opposite side.
- Make sure your back is flat and your abs are pulled in to support your lower back.
- Wall Supported Bicep Curl
- This exercise works your legs, abs and arms.
Directions: Press your back against a wall with your feet shoulder-width apart. Toes should face forward and your knees should be at a 45-degree angle to the wall. Grip your weights in each hand, palms up. Exhale and slowly curl your forearms toward your chest, inhale and release. As you feel less resistance you can increase your weights and the angle against the wall.
- Again, make sure your abs are pulled in to support your back.
- Move on to your core and legs
- Star Lunge
- This exercise works your legs, glutes, shoulders and arms.
Directions: Begin in the lunge position with your knees slightly bent. Your left foot forward, right foot back. Toes should point forward and weights should be in both hands, palms toward your body. Try to get your front leg as close to a 90-degree angle as possible as you lower into the lunge. As you lift up, raise your arms to shoulder height, palms down. Repeat on the other side. If you are just beginning, you may wish to exclude the weight.
- Make sure you do not lock your elbows and keep your back straight and flexible as you do this exercise.
- Weighted Abdominal Crunches
- This exercise works your abs exclusively.
Directions: Lie on the floor with your knees at a 90-degree angle to your chest. In both hands, hold one weight close to your chest, just below your chin. As you exhale, curl your upper body and lift your knees toward your chest. Keep your chin pointed toward the ceiling. As this becomes easy, hold the weight over your head. If you are just beginning, you may wish to exclude the weight.
Be sure to lift with your abs and not your back.
Finally, perform some restful stretches to ease your muscle into cool-down. Again, any stretches that you enjoy will work