It’s a time to try to catch up and get more done, which is why good planning can be beneficial. For those days that you have more tasks than hours, you can do these easy workouts during your lunch break. They’re especially good if you’re working from home, but can be done if your working in an office. While making these your daily workout isn’t necessarily the best, doing something is always better than doing nothing.
If you go to the gym, you can get your workout done in record time.
If you want to shave minutes off your workout, boost the intensity. That’s why HIIT—high intensity interval training—has become so popular. Your body can’t keep up the highest intensity for very long, but that’s where you get the most benefit for both building muscle, endurance and strength, but it can do it for a few minutes at a time. HIIT alternates between the highest intensity and moderate recovery intensity. Pushing that hard, even for a short time, cuts the workout time and gives the most results in the least amount of time.
Break your workout down to sections.
Maybe you don’t have time to do a full workout during lunch hour. If that’s the case, do a small section of it. Break your half hour workout down to three ten-minute sessions and do one in the morning, one at lunch and one after work. Studies show that exercise is just as effective when done in ten minute or longer sessions. One study had people workout in three groups and a fourth group that didn’t exercise. One group exercised a half hour a day. The second group did three ten-minute sessions and the third did two fifteen-minute sessions. The three groups that worked out had the same benefits for endurance and weight loss.
Get a four-minute boost throughout the day.
Dr. Zach Bush came up with a four-minute exercise that helps increase the nitric oxide in your body. Nitric oxide increases the blood flow and causes the blood vessels to relax and widen. That means it helps your blood pressure drop. You do it three times throughout the day and can do it anywhere, even during lunch. It involves four simple moves, basic squats, arm swings, wide arm circles and overhead arm presses. Each set contains 20 seconds of each type of exercise and you do four sets.
- Make your workout work better. Focus on compound exercises. They use several joints and muscles at once to maximize the amount of work your body does. It can include combination exercises like a tricep extension with a lunge or a simple squat.
- Save time by writing your workout on paper. You don’t have to stop and think about it and that saves time. Carry it with you at all times and when you have at least ten minutes, do part of it.
- Put some speed and effort in everything you do. Approach your chores with extra vigor. If you don’t do household chores, take the stairs at work and move as fast as you can. You’ll get the cardio you need.
- Do simple exercises that can be done at your desk. Lifting one leg off the floor and off the seat of your chair, holding it, then lowering and doing the other can work your legs. Putting both your hands on the arm of the chair and lifting your bottom off the chair is another.
For more information, contact us today at Body Transformation Experts