How much of exercising do you need per day to get fit? It’s less than you think. Recent studies show that incorporating a workout plan into your day maintains a healthy balance, promoting fitness and an active lifestyle. By keeping 45 minutes everyday set aside for exercising, this particular routine brings together a set of heart pumping cardio and core blasting workouts that will enable you to reach your fitness goals. This workout plan consists of six exercises — a mix of basic drill and high intensity workout.
The writer Manish Jaswal is the director of Spa. The exercises have been performed by Shalini MS, a fitness instructor.
Mountain Climber
This is a full body workout so by engaging most muscles in the body, you are burning more calories in less time. The benefits of this workout improves flexibility, blood circulation and overall strength as they work 12 muscles groups including the Deltoids, triceps, pecs, quads and hamstrings.
* Assume a press-up position so your hands are directly under your chest, shoulder-width apart with the arms straight.
* Your body should form a straight line from your shoulders to your ankles.
* Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
* Return to starting position and repeat with your left leg.
* Continue alternating by doing eight repetitions of three sets.
Squat Jump
This squat jump is a full body exercise that requires no equipment, it’s a perfect way to get the heart pumping along with the benefits of strengthening the legs and glutes.
* Stand with the feet shoulder width apart.
* Squat down as if performing a normal squat.
* Tighten you core, glutes and jump in the air explosively.
* On landing, lower your back into the squat position. Ensure that on landing, you keep your feet planted and knees bent
* Do six repetitions of three sets.
Russian Kettle Bell Swing
Kettle bell swings are an excellent exercise for developing posterior strength as they enhance core strength. It effectively targets the shoulders, back, hips, glutes and legs. To get the most effective workout, you will need to focus on your hip movement. Ensure to bend and push out from your hips.
* Stand up straight, with your feet a bit wider than hip-distance apart.
* Grab the handle with both hands, keeping the palms face down, and arms in front.
* Maintain a slight bend on the knee and drive the hips back, lowering the body — but not too much. (don’t squat).
* Then, in fluid motion, explosively push the hips forwards while swinging the kettle bell, keeping the glutes and core engaged. Keep in mind that your range of motion should be from your hips and not the arm.
* Lower the weight back down between the legs and keep this swing motion. Do five to eight repetitions of three sets.
Kettle Bell Squats
Squats are popular and should be part of your workout regime as they are known to build lower body strength. These targeted muscles are the quadriceps, hamstrings and calves. With the help of a kettle bell, this exercise is a little challenging but gives you the desired results for a stronger lower body frame that includes the strengthening of bones and ligaments.
* Hold a kettle bell and make sure your feet are shoulder width apart. Hold the kettle bell at shoulder level.
* Lower your body from your hips as if you are going to sit down. Bend till your thighs are parallel to the floor. n Hold for three seconds and return to the standing position by pushing from your hips. n Do eight repetitions of three sets.
Tick Tock Lunge
As the name implies, this workout involves being in a lunge position and moving from front to back. This exercise can be a little challenging but has a string of benefits that involve the hamstrings, glutes, back and calves.
* From a standing position, move the right leg back, ensuring your left leg is at a 90 degree position and the right knee is just parallel to the ground.
* Push off your right foot, and instead of returning to the standing position, immediately take a big step forward into a traditional body weight lunge.
* Move back and forth until you’re ready to switch to the other leg.
* Do six repetitions on each leg and three sets.
One-Legged Dumbbell row
The focus on this exercise is towards building overall strength as it targets the back, biceps, shoulders, abs, glutes and hamstrings. The equipment needed for this exercise are dumbbells. You can take the support of a chair or bench to maintain balance as you do the exercise.
* Stand with your feet shoulder-width apart and knees slightly bent; hold a dumbbell in one hand.
* Lean forward at your waist and lift the opposite leg until you form a T with your body. Hang the dumbbell in front of your body with a neutral grip.
* Contract your back and move the dumbbell towards the side of your abdomen. Pause, then lower your arm and leg to the starting position.
