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Six fast, no gym workouts
Busy? No problem. Match exercise
to the time you can spare and see
results – from a flatter tummy to
firmer legs – in 20 minutes or less
Think you have to run or walk for a significant period of
time to get results? Good news. Research shows that
short bursts of exercise actually burn more fat. Interval
training is a method of exercise that uses alternating periods
of high intensity work and rest.
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1. Strength circuit
Time it takes: 10 minutes
How it’s done: Choose three exercises such as dumbbell bench presses, alternating lunges
and abdominal crunches and do 10–12 reps in sets of 6–8. Work continuously for 10 minutes alternating between each exercise without a rest in between. Alternately, you can perform five rounds of 6–8 reps as fast as possible.
The benefits: Strengthens all the large muscle groups.
2. The heart pumper
Time it takes: 2 minutes
How it’s done: Create a circuit of cardio workouts with 15 seconds spent on each and 15 seconds rest in between each. You can perform multiple rounds with different exercises. Here’s an example: push-ups for 15 seconds; tuck jumps for 15 seconds; lunges for 15 seconds; skipping for 15 seconds.
The benefits: “This is a pretty intense workout but it can be done easily without any equipment,” says exercise physiologist Jarrod Meerkin. “It relies on improving your cardiovascular fitness but will also improve your muscle strength. You should be breathless
after this, but your body will recover quickly because it’s a relatively short workout.”
3. Triple blaster
Time it takes: 18 minutes
How it’s done: Choose some hand weights that you can lift 10 times, with the 10th rep being the hardest to complete. Perform as many reps as possible at a constant speed for 60 seconds. Rest for 15–30 seconds and perform another exercise. Have a go with these samples:
- Barbell or dumbbell lunge, left and right legs, 60 seconds
- Barbell or dumbbell overhead push presses, 60 seconds
- Push-ups, 60 seconds
Repeat three times for an 18-minute workout routine.
The benefits: “Research has shown that short bursts of energy, or anaerobic exercise, which does not require the body to work on oxygen burns more fat,” says Meerkin.
4. The broom and flex
Time it takes: 2 minutes
How it’s done: Hold a broom handle behind your neck, sitting across the most muscular part of your shoulders, with your hands either side holding the handle.
- Firstly, with your feet shoulder-width apart and firm on the floor, twist side to side feeling a stretch in your spine.
- Secondly, bend to your right and left with the end of the handle pointing to the outside of your ankle as it lowers.
- Finally, bend at the waist and lean forward towards your toes, gently arching your back.
Do these exercises slowly until you feel a gentle stretch and do each movement 10 times.
The benefits: “Flexibility is key to maintaining mobility, and preventing injury,” says exercise physiologist Chris Sinclair.
5. Hippy sit-ups
Time it takes: 10 minutes
How it’s done: Lie on your back with your knees up, feet flat on the floor and hands on
your hips. Raise your hips so your bottom comes off the floor, aiming to create a straight line between your knees and shoulders. Hold for five seconds, and lower bottom back to the floor. Repeat 10 times. Return to the starting position, placing hands on thighs. Slowly curl up, lifting your shoulders off the ground and running your hands towards the knees. Do this gently, focusing on using your tummy muscles. Repeat 10 times. Perform both exercises twice.
The benefits: A strong core region, consisting of your abdominals and lower back muscles, is important to prevent lower back pain and maintain good posture.
| Next Steps |
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