Life gets busy between trying to balance work, family, friends, romance, and time for yourself. It can be hard to find time to exercise, and to find a workout that you actually see results from. Below is the perfect plan for your multi-tasking self.
These exercises only require 30 minutes of your time, but utilize your time efficiently by burning the most calories in a short period of time. These exercises can also be done anywhere and they don’t require a gym membership or expensive equipment.
These exercises not only torch calories, but they also build strength and tone muscles. To see results, try this workout 3 times a week.
1.) Jumping Jacks
Start with a cardio kick of jumping jacks for 2 minutes straight.
Stand holding 5-8 lb dumbbells step right leg out to the front, and bend knee to 90 degrees.
Drop weights down below the hips.
Bring right leg back to meet left, alternate sides repeat until you complete 20 lunges on each side. If you don’t have access to dumbbells, use full water bottles instead.
3.) Jump Rope
Grab a basic jump rope, or if you don’t have one you can just mimic the motion by jumping with feet together, and circling arms. Continue for two minutes straight.
4.) Biceps and arm circles
Stand with legs slightly wider than hip distance apart, hold a dumbbell or water bottle in each hand.
Keep elbows bent, and palms up squat and circle left hand up in towards shoulder in a circular motion, reverse and complete with lower hand.
Complete 16 reps then switch sides and repeat.
5.) Squat jumps
Stand with your feet hip distance apart, keep shoulders back and chest high and begin to lower down into a squat.
From this position drive yourself up into a jump allowing legs to straighten as you lift off the floor, as you land lower back into a squat.
Continue for 2 minutes.
6.) Low-belly leg reach
Lie face-up with knees bent at 90 degrees, place your hands behind your head, lift shoulders without pulling on your neck and crunch up, hold for about 5 seconds.
As you exhale extend your legs out to about 45 degrees, hold for 5 seconds.
Repeat and complete 2 sets of 15 reps.
7.) Mountain climbers
Start in push up position, with arms straight, and body in straight line from head to ankles.
Without losing form, raise right knee into chest, return to push up position and switch your legs. Complete 10 repetitions.
8.) Chair Dips
Sit on the edge of a chair with your feet together, place your hands on the sides of your thighs, and keep feet flat firmly on the floor.
Bend your elbows 90 degrees and lower yourself down to the floors.
Straighten your arms and return to the starting position, continue for 10 reps.
These exercises can be done at home, and are quick and efficient way to stay in shape without sacrificing too much free time. Stick to this 30 minute plan 3x a week and a healthy diet and you will start to notice results after a couple weeks.
What are some of your favorite exercises for weight loss?