“I don’t have the time!” Is the refrain most individuals have when asked why they don’t exercise. Working out is essential to be healthy, alert and focused in one’s day-to-day activities in this fast-paced world. The stress of subtle changes in the day can affect the lifestyle and work culture indelibly. These changes don’t necessarily have to come in the way of fitness, and exercising doesn’t have to always be a one-hour routine. Even 20 minutes can ensure that you get the right amount of conditioning for your body. These exercises are in place to help you gain a good amount of strength and fitness. So charge your workout routine and tap all those sleeping muscles.
Squat Jump
The squat jump is an essential full body exercise and is the perfect way to get the heart pumping action along with strengthening the legs and glutes.
Stand with the feet shoulder-width apart. n Squat normally.
Tighten your 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, to avoid injury to the knees
Do 15-18 repetitions of two sets each.
Mountain Climber
This full body workout engages most of the muscles in the body which in turn burns more calories in less time. It improves flexibility, blood circulation and overall strength as these exercises 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 the right foot off the floor, slowly raise the knee as close to your chest as you can.
Return to the starting position and repeat with your left leg.
Continue alternating by doing 10-12 repetitions of two sets each.
This high-intensity aerobic component adds flare to your workout, allowing you to enjoy the benefits of a sprint. To make it work, land on the balls of your feet throughout, speeding up the motion of your arms.
Stand on a flat surface and begin jogging, lifting the knees high enough.
Lift knees to hip level but keep the core tight to support your back.
In the advanced version, hold hands straight at the hip level and try to touch the knees to your hands.
Make sure you bring the knees towards your hands instead of reaching the hands to the knees!
Do two sets for one minute each.
Aquaman
This exercise simulates the motion of swimming. It improves the stability in the lower back and penetrates the deep muscles that surround the spine. The Aquaman is a core exercise that works the deltoids, improving the range of motion.
Using a mat, lie on your front, with your arms and legs extended straight.
Tighten the core and raise your left arm with the right leg off the floor, keeping them straight.
Hold the position for a three second count and return to starting position. Raise the opposite arm and leg.
Do two sets swapping sides for 20-45 seconds.
Jump Rope
Everyone has a different skill level with the jump rope. Even if you’re not the best jump roper, remember that the important thing is that you’re moving. Don’t quit too soon just because you can’t do it well. Jump rope is a great exercise to master, so keep working on it! Once you get the technique right, you’ll be able to do it anywhere. You can then scale the difficulty by adding new techniques and increased speed.
Swing the rope over your head and jump as it passes your feet.
Don’t jump too high, just enough to clear the rope.
Land on both feet.
Skip for 45 seconds, then rest for one minute. Do two sets.
Flutter Kick
Flutter kicks is a great workout that targets your abdominal muscles, working the lower abs, in particular. Essential for your hip flexors, a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs also feel stimulated, and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing abdominal flutter kicks near the end of a workout will improve endurance levels too.
To perform flutter kicks, start by lying flat on the back with your legs extended.
Now, place your hands under your butt or under the small of your back.
Lift your legs off of the ground (about 6 to 8 inches) and continue to keep your legs fully extended.
Once in position, begin by lightly raising one leg higher than the other, keeping the knee straight.
Bring that leg down and the other leg up.
Continue alternating and do two sets of 10-12 repetitions each.
