There was a time where I struggled to get away from the office and make it to the gym most days. So I decided to set myself up with some quick yet effective exercises that I could do from home and didn’t take too long, which meant I didn’t have an excuse not to do them. This ended up working out as more than just a fall back plan; I now do my workout entirely from home.
So here my 4 favourite quick yet very effective exercises for when there just aren’t enough hours in the day:
Skipping is an inexpensive full body workout. A mere 10 minutes of skipping can have the same benefits as a 45-minute run.
Regular skipping develops muscle tone in both the lower and upper body because you use your abdominals to stabilize the body, your legs for jumping and your shoulders and arms for turning the rope.
Jumping Jacks & Pushups
Do 10 jumping jacks followed by 10 pushups.
Repeat 5-10 times (or whatever your fitness level allows)
Holding a dumbbell in each hand, stand with your feet hip-width apart.
Squat down as if you’re sitting into a chair until your thighs are almost parallel to the floor, you want to lean back slightly to avoid your knees from going past your toes.
Slowly return to the starting position and repeat 10-15 times (or whatever your fitness level allows)
Front plank: Start to get into a push up position, but bend your elbows and rest your weight on your forearms instead of your hands. Hold for 30 seconds.
Side plank: Lie on one side with your knees straight. Prop your body up on one elbow and forearm, feet stacked. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold for 30 seconds, then change and do your other side for another 30 seconds.
I prefer the plank to the sit-up or crunch as planks burn more calories because they recruit muscles in the legs, arms, and your butt too. It's truly an ultimate total-body toner!
And don’t forget, it's all in what you eat
If you struggle to find the time to exercise, but want to maintain or lose weight, the key is simply with diet. Having a clean diet isn't hard. My advice is to not chop and change diets that you get from bookstores – you won't get very far. Instead, find a balance that works for you, and keep it simple.
My staple diet is low carbs, no sugar and nothing fried on weekdays. That's it! I eat meat, fish, fruit, vegetables and unsalted nuts. I drink 3 litres of water per day, green tea and when I have a coffee I use stevia instead of sugar. Come the weekend, I'm usually out socializing or cooking for my family so I'll have some pasta, bread or a dessert.
No matter how time poor you are you can spare just a few minutes to do some exercise, it’s much better than nothing!
Do you have a quick and effective exercise? Comment and share it here!
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