Finding time for workouts can be complicated. It’s easy to make excuses for yourself when you come home late and all you want to do is curl up on a couch and watch Netflix. Although tuning in to “Russian Doll” or “Friends” sounds very tempting after a long day, you should remember – the only bad workouts are the ones that you didn’t do. For those who are trying to get fit for summer holidays but have a busy schedule - quick high-intensity workouts is the solution! That way you can easily fit a workout in your schedule every day. Check out some of our ideas for effective workouts:
HIIT Cardio – treadmill, stair master, or elliptical
If your gym is easily accessible to you, or you own one of the aforementioned exercise machines, it’s simple to work a 20-minute high-intensity cardio workout in your schedule before work. Follow these steps to complete the workout successfully:
-Low Intensity warmup for 5 minutes
-8 sets of 1-minute high intensity/ 1-minute rest
-2 minutes cool down
This plan works well for either one of the aforementioned exercise machines, so if you prefer an elliptical to a treadmill, the workout will be just as effective.
Plyometrics workout includes a set of exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power. It is a perfect alternative to HIIT Cardio! It also benefits you if you don’t have time or access to a gym, because you easily do these workouts from home. Here is a sample 25-minute workout for you to start with:
-Warm up: jogging, butt-kicks, high knees, jumping jacks, 1 Minute each/2x
•20 jump squats, 40 walking lunges (3x)
•10 burpees, 20 push-ups (3x)
•50 mountain climbers, 20 supermans (3x)
-Cool down: light stretching for 3 minutes
20-25 min weight lifting
If you are looking to build muscles, a good plan for you would be three workouts a week, alternating upper body, abs, and legs workouts. Here are three sample 15-20-minute workouts for each day of your plan:
-Upper body: inclined dumbbell shoulder press – 3 sets of 12; alternating bicep curls – 3 sets of 16; lateral + front raises – 3 sets of 10 + 10; tricep kickbacks – 3 sets of 12; plank – 3 sets of 60 sec.
-Abs: v sits – 3 sets of 25; Russian twist - 3 sets of 30; side plank 3 sets of 30 sec, each side; stability ball crunches – 3 sets of 15; leg lifts – 3 sets of 15.
-Legs: dumbbell squats – 3 sets of 12; squat with front kick - 3 sets of 12, walking lunges – 3 sets of 20; deadlifts – 3 sets of 12.
Check out more quick weight lifting workouts here