5 Quick and Easy Workouts That Won’t Disrupt Your Schedule
Let’s face it- even though you may intend to work out during the day, real-life issues and projects often get in the way and self-care takes a backseat. However, research has shown that shorter periods of intense exercise can be more effective than longer, moderate workouts. If you want to make exercise part of your daily routine but feel like you never have enough time, try some of these quick and easy workouts that you can do from the comfort of your home.
This may seem rather silly, but embracing your inner child and spending 10-15 minutes a day hula hooping is a fun and easy way to burn some calories. In fact, it may be more effective for weight loss than you think. One study found that hula hooping actually burns 210 calories in half an hour, or seven calories per minute. Use a weighted hoop if you want to kick your cardio up a notch.
Jumping rope is another super easy way to get some quick exercise. Many athletes, from football players to boxing stars, jump rope as part of their cardio routines.Jumping rope is great for cardio, and it also tightens your core and helps to improve your lung capacity. One study showed that skipping rope for just 10 minutes a day was comparable to about 30 minutes of jogging. Not too bad for a playground activity.
Body Weight Exercises
If you have a bit more time to spare and are looking to get a little extra out of your workout, body weight exercises are another great example of easy workouts to do at home. Start by seeing how long you can hold a plank, and then work your way into some push-ups or sit-ups. If you are feeling extra energetic and in the mood for a real challenge, try some burpees. Do not worry if you can only handle a couple when you start- they are meant to be intense, and can burn up to 50% more fat than moderate exercise can.
Walk or Run Outdoors
If you are able, take a quick run outdoors to tear through some calories and get your body moving. A brisk walk at about 3 miles per hour is also a great, and totally free, way to get some exercise without having to leave the comfort of your neighborhood. Aside from the obvious physical health benefits, getting some fresh air can also be a great way to clear your head, and give you a break from the stress of the workday.
Use Hand Weights
Grab yourself some hand weights for a quick routine that you can do literally anywhere. You can typically purchase them inexpensively at any sports or big box store. If you are totally new to weights, start lighter- perhaps 2 pounds or so- and work your way up to heavier ones when you feel comfortable. Begin by doing basic bicep curls and hammer curls, and move to overhead presses and tricep movements. If you have a bench or sturdy chair anywhere in your home or office, end the workout by doing some tricep dips. You will be shocked at how tough this is, and also at how toned your arms will become after doing it for some time.
Self-care, particularly in the form of working out, often gets sacrificed when life becomes stressful. Treat yourself to one of these quick workouts every day- no matter how busy you are. Working out at home can be just as effective as working out at a gym if you have the correct tools and a positive mindset.