We all come across days when we do not have much time for a workout….At such times, you can try these exercises and finish your workout in as little as 20-25 minutes….I have found these exercises to be really effective for myself and my clients, when looking to work out in a short span of time. Therefore, I am sharing these with you today.
Here are a few exercises that you should do to get a complete body workout!!!
Squats: This exercise works on your quads, hamstrings, glutes. Do 2-3 sets of 20 counts each. Even doing ball squats would work. Do them as slow as possible. Breathing is very important. When you go down in the squat position breathe in and when you go up breathe out. Make sure never lock your knees on the way up. Keep them slightly unlocked and come back down. Click here to check out a video on squats. Caution: People with knee pain / bad knees should not go down to make a 90 degree angle but stop at around 70 degree angle and go back up.
Lunges: This exercise again works on your quadriceps and gluteus maximus. Do 2-3 sets of 20 counts each. Once you are comfortable doing these, you can use free weights in each hand. Click here to see how to do the lunges. Correct breathing is very important and its the same as you do in squats. So breathe in as you go forward and breathe out as you go back to your normal position. Caution: People with knee pain / bad knees should not go down to make a 90 degree angle but stop at around 70 degree angle and go back up.
Pushups: This exercise works on your upper body involving your chest muscles and your triceps. Start with one set of 10 reps and slowly work your way up to 2 sets of 15 reps each. Make sure your back and chest are in one line when you are doing the pushups.
Row with free weights: Try to do this on a bench as shown in the video. Continue for 10 reps. Repeat the same on the right side. Do 3 sets on each side. Click here to see how to do the row with free weights. If you do not have a bench available, you can also do a lunge with right leg, rest right elbow on the leg and do the row as shown in video with the left hand. Repeat the same on the left side. Caution: Make sure to keep your back straight all the time
Crunches: Lie flat on your back, with kness bent and separated shoulder width apart or kept together, whatever is comfortable. Breathe in and breathing out come up for a crunch. Do 3 sets of 8-125 each, if you are a beginner. If you have been exercising for a while, you can go for more number of reps. Click here to see how to do crunches.
Doing the above mentioned exercises, works on all the major muscles in your body. So if you are running into a time crunch and want to get your workout done faster, these are a good set of exercises to do. After doing my research, I have tried to add specific videos to each exercise so that people can learn the correct form of that exercise. I am thankful to all who have uploaded their videos.