What are the best workouts to do in the least amount of time?
In the age of coronavirus, many people are rebuilding fitness habits and relocating their workouts from the gym to the living room. Part of navigating the new reality of a socially-distanced life is figuring out how to bring fitness home and fit a time saving workout in between your pile of other responsibilities.
Without the security of their favorite gym, many gym goers have been left high and dry — unexpectedly stuck at home with no weight rack, no treadmill, and no motivation. However, there’s hope for disheartened gym warriors everywhere!
Great at-home workouts don’t require a ton of equipment or a ton of time. While at-home time saving workouts might feel limiting, all you need is your body, a small patch of the living room, and some inspiration:
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Bodyweight exercises can target every muscle in your body.
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Inexpensive household items will rock your routine in unexpected ways.
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Smart investments in fitness equipment will take your garage gym to new heights.
The options are limitless, and so is your potential. If you’re short on time, looking for a fast workout, and want to keep things simple, we’re here to help you with five time saving workouts. These quick workouts require minimal equipment and will give you the exercise you need from the comfort of your own home:
The Basic Bodyweight Workout
Bodyweight exercises may seem blasé, but the results are anything but! Even the simplest bodyweight circuit can serve as fitness dynamite to athletes of any level when done correctly:
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If you’re looking for extra cardio, turn up the heat with more rounds and less rest in between.
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If you’re looking to build more muscle, incorporate resistance bands, increase tension by slowing your motion, and dial-up your reps.
The possibilities are practically endless when it comes to bodyweight exercises, and you can always switch up your circuits to hone specific muscles and keep things fresh. Here is a basic, fast-paced bodyweight circuit to squeeze in between your afternoon Zoom meetings:
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10 pushups
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15 squats
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15 plank hops
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Rest for 45 seconds between rounds.
Fit in as many rounds as you can in 10 to 15 minutes!
The High-Intensity Homebody Workout
High-Intensity Interval Training — or HIIT — workouts employ a cardiovascular exercise strategy in which you alternate between bursts of intense physical activity and brief periods of recovery. HIIT workouts are touted for torching calories, boosting stamina, and strengthening muscles. These benefits make a HIIT the perfect choice for a fast workout to get the most out of your stay-at-home sweat routine.
HIIT circuits, like bodyweight circuits, can be combined and adjusted with infinite variations. You can lengthen your HIIT workouts by adding circuits one at a time to get your body firing on all cylinders. Keep your favorite sweat towel nearby — here is a quick and dirty 10 to 15-minute HIIT session that is sure to leave you dripping in sweat:
Repeat this circuit at least 4 times.
The Perfect 10-minute Pilates
If you’re burning out on burpees and bear crawls, slow down the pace with a peaceful but effective Pilates workout. Pilates was originally named “Contrology” by its creator for its slow, focused movements.
While the pace seems relaxing, Pilates is a great way to develop a killer core. A strong core will take all of your fitness endeavors to the next level and help prevent injuries. If you’re looking for home-grown abs, look no further.
Featuring dance-like movements to fire up different muscle groups, Pilates is the perfect way to power up your fitness routine. Here is a quick 10-minute starter pack to get in touch with your center:
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"The Hundred" for 30 seconds
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15 Pilates kneeling leg-raises on each side
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15 side plank leg-raises on each side
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5 roll-ups
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15 tabletops on each side
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15 kneeling side leg-raises on each side
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Pilates imprint for 30 seconds
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Rest for 30 seconds.
Repeat this circuit at least 2 times.
The Work-From-Home Water Bottle Workout
If you’re looking for a great at-home weight training session, look no further than your refrigerator. Water bottle workouts have become increasingly popular as gym goers launch their workout-from-home careers.
Water bottles provide more weight resistance than you might think. They’re also easily adjustable — just add water!
If you need another reason to love the Water Bottle Workout, your workout equipment keeps you hydrated. Just make sure to sip evenly out of both “weights!”
If classic dumbbells or small weights are more your style and readily available, you can swap water for iron in any of these by-the-book, body-sculpting moves:
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Rest for 30 to 60 seconds between sets.
Complete 3 sets of each exercise, 12 reps each.
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