You are not to blame. You have a busy schedule, and you need to pay the bills. Your job is highly demanding, and you don’t have enough time to hit the gym and sweat it out a little with the weights. But your body is suffering. Now, you’ve decided to start exercising once again.
It can be hard to start exercising after a long hiatus away from the gym. But, you don’t have to worry. Here are some daily workouts that won’t take 20 minutes of your time and produce great results. The best part is these exercises require almost no equipment. So, what are you waiting for? Get your workout clothes!
Stair climb is one of the simplest exercises in the world. All you have to do is run up the stairs as fast as you can and run down as quickly as you can, and repeat. Make sure you are careful not to trip on the stairs to avoid a visit to the hospital. To make it more challenging, you can skip some stairs. To do the exercise, run up and down the stairs as many times as you can for 45 seconds, then rest for 15 seconds. Repeat three times, then take a 30-second rest. This simple routine is a potent cardio workout. If you have other exercise routines, continue after the break.
Next is the Upper Body Towel Exercises
These set of exercises, despite their funny name, are highly effective for building a strong upper body. All the equipment you are going to need to carry out the exercise successfully is a small towel or shirt and yourself.
These exercises will only take about 10 minutes. Each exercise should take 30 seconds followed by a 15-second break. (Note that you won’t rest after the warm-up exercises). This routine should be performed in three reps, but you can do it once if that is more convenient for you.
Let’s get started…
It is necessary to warm up before exercising to get the blood flowing in your muscles and increase flexibility. Perform jumping jacks for 30 seconds and 30 seconds of running in place, bringing your knees to the height of your waist. To make sure your knees are reaching your waist, you can keep your hands at your waist.
Position your body in proper pushup form but place one hand a little farther back and the other hand a little farther forward. Alternate the position of your hands after every pushup.
Standing Towel Pull Up
Pick up your towel (or shirt), stand upright, and bend your knees while squatting a little. Place the towel above your head and pull at both ends tightly. While maintaining a tight grip, pull down slowly so that the towel is now at your collarbone, then raise it back to your head again. Repeat this movement for 30 seconds.
In and out pushups
This is also similar to the alternating pushups above, and you are going to do as much as you can in 30 seconds while moving your hands with each push-up. But for this, your hands will be spread wide for one pushup, and then you will bring them closer for the next. Continue alternating your hands for 30 seconds.
Half Burpee Pushups
For this, you perform the regular pushup, but instead of relaxing when you finish, you jump forward with your legs as if you want to stand up. Then, return your legs into pushup form and repeat this process for 30 seconds. If you are confused about how to do this exercise, you can check out the video online.
Get into a squat position then hold your hands together as if you are praying. Push your hands together with your strength until you feel it in your chest. Then move your hands together in an outward direction as if you want to strike at something with your fingertips. After that, bring your hands back together and repeat the action until 30 minutes is up.
While this exercise has a funny name, it is highly effective and will make you sweat. Fartlek is a form of interval training that involves running a specific distance at varying speeds. You may select different distance breaks, but you can use this format:
- To warm up, jog the first 10 percent of the distance at an easy pace.
- For the next 20 percent of the distance, sprint as fast as your legs can carry you.
- For the next 10 percent of the distance, jog but at a faster pace.
- In the next 30 percent of the distance, increase your speed to a run.
- For the next 10 percent of the distance, sprint as fast as you can.
- The remaining 20 percent of the distance should be completed at a jogging pace to slow down your heart rate and return your body to a normal state.
Fartlek can be done anywhere you can run, but performing it on a track is the easiest way because it allows you to identify the distance you have covered. Depending on what is easy for you, you can start with a mile or half a mile or half of that. If you are up for the challenge, you can go further.
These workouts are easy to incorporate into your daily routine, and they don’t take much of your time. Despite being simple, these workouts will help you get your groove back and ease you into an exercise pattern that will see you improving your fitness levels.