Maybe your job takes up all your time and you have very little left for going to the gym or joining a class, or maybe you just have too many plates spinning at once and adding one more thing, like an exercise routine three times a week, would be more stressful than it is beneficial. If that sounds like you then don’t worry, there's another option.
With some careful planning and prioritizing you can find small bits of time in your busy schedule to train from ten or fifteen minutes. By using a rotation of the exercise routines below you will work all the core groups of muscles in your body and feel the benefits by the week’s end.
MAKE TIME FOR LUNGES
Busy people have less time to exercise by definition, so any time we do get has to be used wisely. The tendency is to exercise the arms, shoulders, and neck – areas that are most visible; but if you want to hit that happiness factor that comes with effective exercising you need to pay attention to other body parts as well.
Lunges are a great and simple way to exercise your legs and glutes without burning through much of your precious time. A set of lunges can be in the morning in ten or fifteen minutes before work or in the evening to bring a bit of energy back into the body. Complete 10 lunges on each leg for 3 sets.
PUSH UPS ARE PERFECT
To get the feel good factor from your exercise routine you will have to work out your lower and upper body in cycles, ignoring one or the other will lead to insubstantial results that don’t give your body or mind the support it needs. Lunges are excellent for the calves and thighs, and when it comes to the upper body it’s hard to see past push ups, or Zac Efron’s workout routine.
Push ups can be done easily during small lulls in your day, and you can do them pretty much anywhere as well. As long as you have a suitable space and a little free time, there’s no reason you can’t contribute to your fitness lifestyle. Start in a plank position with your back straight and arms at right angles. Lower yourself slowly to the floor then back up. Complete as many reps as possible.
SQUATS PACK A PUNCH
Busy people may not have time to run through all the muscle groups every morning or evening. They might only have time to do a few sets on one of these exercises before work begins. That’s no problem. Instead of rotating the exercise across one routine, cycle them daily. Lunges work the lower body, and push ups work the upper body, squats work the core.
To perform squats you stand straight with your legs a little more than shoulder width apart. Keep your core strong and bend your knees until your thighs are parallel with the ground. Push back up to a standing position. This exercise builds core strength and flexibility, It’s also excellent for burning calories.
DUMBBELL PRESSES DON’T LET YOU DOWN
When you don’t have much time to work with but you want the physical and mental benefits of an effective workout routine, you need to increase the efficiency of your routines. This sometimes means prioritizing certain activities that work more than one core area, even if it’s not your favorite exercise.
Dumbbells don’t have to mean heavy weight lifting, small ones that add a little resistance can make a big difference to the way you feel following a workout and the results you achieve. Standing overhead dumbbell lifts are a compound exercise. That means they work your joints, muscles, upper back and core. A few sets can be done easily before work or on your break.
TRY SOME DUMBBELL ROWS
The exercise routines above are ideal for busy people. If you integrate these exercises into your week you will soon start to look and feel healthier, you will find your fitness also helps with your performance in your job. If you only have a small amount of time to work with each day focus on the lower and upper body with the priority areas; but if you have a little more time, try some dumbbell rows.
Dumbbell rows are another compound exercise that will bring strength and flexibility to your joints and muscles. Like the dumbbell presses you should use a moderately weighted dumbbell. Stand with your knees slightly bent and lean forward holding the dumbbells down, raise and lower them towards your chest as if rowing. This works your back muscles and strengthens your core.