If you have time to work out for 60 minutes, great. But sometimes it is difficult to fit an hour in our already tight schedules, so we offer realistic routines that you can do in between meetings.
Here is a thing, any type of exercise is better than none –this is what the WHO states. It is possible to exercise effectively and efficiently even if you have 30 minutes or less.
30 minutes’ routine
If you have 30 minutes to dedicate to work out a day, you can find a way to target a full-body routine. Set a timer for half an hour and try to do as many rounds as possible of an exercise circuit. You can do up to 12 repetitions of the following exercises resting for 60 seconds between sets.
- Bent-over rows
- Reverse lunges
- Romanian deadlifts
- A cardio exercise such as jumping jacks, mountain climbers, or burpees
20 minutes’ routine
If you only have 20 minutes, it is better to mix between cardio and core. It is perfectly enough to accelerate your heart rate and burn some calories. Keep the intensity high and push yourself to the max in the first set, rest for a minute and continue with the second set.
Aim at performing 5 sets of the following—go 20 seconds on, then rest for 10 seconds:
- Jumping jacks
- High knees in place
- Mountain climbers
Perform 4 sets of:
- 20 Sit-ups
- 30-second plank
- 20 Russian twists
- 20 back extensions from the floor
10 minutes’ routine
Don’t give up exercise just because you only have 10 minutes a day. You can get your blood flowing with a quick cardio workout.
You should aim at 5 sets and a 10-20 seconds rest of the following routine:
- Toe taps to the edge of a chair
- Jumping lunges
All routines can be mixed or modified with your favorites exercises to rev up your workouts –this is extremely important so your body does not get used to it.
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