Lives are getting busier by the minute! If you’re desperately trying to squeeze in workouts in your super busy routine, here are some easy to follow tips on how to lose weight in a limited time-frame.
Walking is a super-easy way to keep fit, even when you are short on time, take a short walk for a few minutes. Even a five minute walk is a five minute walk.
Try these tips for slipping in more steps:
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Get off the bus a few stops earlier.
Take the stairs every chance you get.
Turn up the music and get your heart rate up by dancing to your favorite music.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you can achieve an effective low-impact, 30-minute workout without much stress.
Some other ‘easy to do exercises at home are:
Squats: for Thighs
Squats is a great exercise. For good form: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles. To target more muscle groups in less time, add an overhead press at the same time. With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out. Really focus on good form. Perform 10 repetitions.
Forward Lunge: for Thighs
Standing with feet hip – width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Do 10 repetitions on each side.
Push-Ups: for Chest & Core
Let’s move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Lying face-down, place hands a bit wider than your shoulders. Place knees on the floor, creating a smooth line from shoulders to feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. Perform 10 repetitions.
Side Plank: for Core or Abdominals
For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see above. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side.
Tune In, Tone Up
We all love television. But we need to get more exercise. So why not combine the two!
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio workouts on your favorite fitness shows. During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with your weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn’t matter exactly what you do, so long as you’re up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
Forget About Working Out
If the word ‘exercise’ inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
So burn calories and invigorate muscles by bike riding bikes, grass mowing, hiking, washing the car, playing frisbee, playing outdoor with your kids or even taking your dog for a quick run.
Down some water before a meal and you won’t feel so famished, says David Anthony, an information technology consultant from Atlanta. “Drinking a glass of water before a meal helps me watch what I eat. … I don’t just hog everything, since I’m not so hungry.”
If you are a compulsive snacker, then it would be good to keep no-calorie beverages at hand as a way to keep your mouth busy and less likely to snack on junk food.
Going to a party? Grab a low-calorie drink in one hand and keep it there, so you are less tempted to sip endless cocktails.
Finally, keeping your body refreshed with plenty of water will also help your workout. Staying hydrated means you can exercise more and longer, than if you don’t drink water.