Not everyone can afford long workouts from half an hour or longer. We have selected several entertaining programs for those who are not ready to spend more than a couple of minutes a day on sports.
We all live a busy life — family, friends, work, hobbies, and sports are rarely given any decent time in our schedule. Few people are ready to get up an hour earlier to run a couple of kilometers, and it’s also difficult to force yourself to go to the gym after a hard day. But you do understand that we need sports as much as sleep and food? It not only keeps the body in shape, but also strengthens health and increases life expectancy.
If you are one of those for whom even 15 minutes of freedom is an unacceptable luxury, we have good news. Recent studies have shown that short intensive workouts are also good for our body, as well as full-fledged hours-long classes in the gym. In order not to blame yourself for the lack of time (and willpower), we suggest not to sacrifice hours for fitness and present four express programs for those who are always busy. Choose any one!
If you have no more than a minute of free time at your disposal, then focus your attention on one simple, but very effective exercise — push-ups. Yes, the same ones that tormented you at school and that you hate hardly more than pull-ups.
In fact, push-ups train not only the hands, as it may seem. During the exercise, the muscles of the legs, back and buttocks are also involved. With the right approach, push-ups can replace hour-long sessions on simulators. Another significant plus of this exercise is that you don’t need any equipment, just the floor and 60 seconds of your time.
So, take the starting position and hold it for a minute. Over time, you can increase the exercise time, change the number of reference points, but most importantly, do not forget to follow the technique and keep the muscles in tension all the time.
Four minutes is already enough to do something more serious than push-ups. We do not detract from the previous workout at all, but just agree, holding the bar for 60 seconds is not as interesting as having time to complete a full interval workout in 4 minutes.
Training consists in a constant change of states: exercises that are performed for 20 seconds, and rest, which lasts 10 seconds. Intensive consists of squats, push-ups, twists and lunges. Try to do as many repetitions as possible in 20 seconds. The more cycles you have time to do in 4 minutes, the better.
Surely many of you have already heard about the seven-minute set of exercises, which includes all kinds of push-ups. Twists, squats and jumps. Recently, it has been especially popular among those who do not want or cannot go to the gym. You can do the training anywhere and anytime, the main thing is to mark the time and learn the sequence.
Express training exercises are selected so that they involve all muscle groups in turn and simultaneously train both endurance and strength. It turns out that in 7 minutes of exercise you will get cardio and strength (especially if you add weights) exercises at once.
On YouTube, you can find hundreds of lessons on this complex, there are even smartphone apps in which hand-drawn little men clearly show what and how to do. We have chosen, in our opinion, the cutest video instruction for a seven-minute course and suggest that you start classes by watching it.
We propose to divide ten minutes into two stages. Do the seven-minute workout from the previous paragraph, and then add three minutes of running to it. But not just running on the track or along the park, but sprinting for super-short distances. For example, from one wall to another or from tree to tree. Let the distance not exceed a couple of meters.
Such races will make your heart beat at an accelerated pace, and sweat will flow in streams. Extra cardio will never hurt, so when you run, don’t feel sorry for yourself and give your best. The result will not keep you waiting.