If you have no time and no equipment, you can still do a workout that will dramatically improve your well being and fitness. Find yourself a space where you can safely move around and follow this body weight circuit.
Do this 2 or 3 times through increasing the intensity each time through, till you feel your heart rate has risen and you're a starting to sweat a little.
Squats - stand with your feet shoulder width apart or slightly wider. Sit back and down till your butt is almost at knee level. Either hold your hands out in front for stability or on your hips. Drive through your heels and come back to start position, keeping the knees slightly bent. Repeat 10 to 20 times. This exercise with strengthen legs and gluteus.
1 minute of jumping jacks - feeling your heart rate increase
Push ups - you can either do these on your knees or your toes. Take your hands out wider than shoulder width. Brace through your mid section by pulling your belly button up towards your spine. Hold this whilst trying not to hold your breath and drop your chest towards the floor. Push yourself back up to start position. Repeat 10 - 20 times
This is good for your chest, arms and core strength
1 minute of high knees, again till you feel your heart rate increase and you are breathing heavy.
Side Lunges - Stand with your feet at shoulder width. Step one leg out to the side as far as you can, bending the knee. Push back off this foot to the start position. Bracing your mid section and staying upright through the movement. 10 to 20 reps on each side.
This exercise will work your inner and outer thighs.
1 minute of leg curls - feeling your heart rate increase
Alternate swims (Superman) - lay flat on the ground, face down. Reach your arms up and lengthen through your body. Lift your right arm and your left leg up at the same time. As you do this squeeze through your gluteus and push your pelvis towards the ground. Alternate arms and legs till you have done between 10 and 20 reps each side.
This exercise will work lower back, butt and shoulders.
1 minute of shadow boxing punches - again feeling your heart rate increase.
Repeat from the top 3 to 4 times through
DownloadThis is the workout that will help you to burn more fat in less time, especially if you have a busy schedule. By exercising for just 30 minutes a few times a week, you will feel like you have more energy and be in a better frame of mind for the more mundane things in life. In order for it to benefit your health, we need to increase your heart rate. Give yourself 30 minutes, that's all. You can start with a walk to power walk option and then move to the jog to run option as you get better. This can also be performed riding a bike, either indoor or outdoor.
The actual workout will last 20 mins, allowing warm up time and 5 mins to cool down and stretch.
This is the standard format for interval training
3 - 5 minutes warm-up, light ride, low intensity, gradually increasing at the end of the warm up period
1 minute moderate or high intensity followed by 1 minute low intensity, repeat 8-10 times.
3 - 5 minutes cool down, light ride, low intensity, gradually decreasing by the end of the cool down period.
Keeping the intervals at 1 minute, makes it achievable, Training this way will increase your cardio vascular fitness and improve your heart rate recover time, so next time you need to tackle that big flight of stairs, you wont be puffed when you reach the top.
DownloadPartner work outs Today is hard to find the time to spend with family or friends, never mind a work out. In 30 minutes you can combine some quality time and your fitness with your loved ones. You will need 2 resistance bands or elastic tubing and just 30 minutes of your time. This is fun because you will have to work to not pull each other over and lose balance.
Mid-Row with a Squat. Stand facing your partner. Intertwine the tubes, holding one handle each in your right and left hands. Back away from each other, arms fully extended, until there is resistance on the tube. Begin in a squat position with feet at shoulder width apart. Slowly pull the tube, leading with your elbows, driving them backward. As you're rowing (pulling) backward, pinch your shoulder blades together and toward the ground. As you release your arms forward, sit back and down and squat toward the ground. Keep your heals firmly grounded. Complete 1 set of 8-20 reps. This partner exercise helps improve posture, by working the core, back, shoulders, legs and gluteus
After each set do 1 minute of jumping jacks to keeping up with your partner!!
Repeat 4 to 5 sets of this exercise
Lunge and Full-Body Rotation. Start facing sideways to your partner, holding one end of one tube in your hands. Lunge your outside leg (leg farthest away from your partner) forward while simultaneously rotating to the outside of your body, away from your partner. Press up and backward with the front foot as it returns to start position and do 8–20 reps one side; then repeat on the other side. Be sure that, while lunging, your front knee stays over your front foot and you always push from the leg in front and through the heel. Both people lunge simultaneously. This partner exercise helps improve posture, by working the core, abdominals, legs and gluteus
After each set do 1 minute of High knee jog to keeping up with your partner!!
Repeat 4 to 5 sets of this exercise
Triceps Kickbacks. Stand facing your partner. Wrap the tubes around each others torso and each hold one handle in your right and left hands. Slowly bend forward at the hip while maintaining perfect posture and a long spine. Draw in through the abs and pull shoulders back and down. Position both of your elbows pointing up and keep them there throughout the entire exercise. Your elbows will act as a hinge as you and your partner slowly straighten your arms backward. Your elbows should not move out of position. Slowly return to the starting position. Complete 1 set of 8-20 reps. this will tone your arms and will improve core strength.
After each set do 1 minute of frog jumps to keeping up with your partner!!
Repeat 4 to 5 sets of this exercise
Repeat from the top 2 or 3 times through
Download
