A lot of us live in a world where we think that there is just no time to exercise. No one is that busy, where they cannot take 20 to 30 minutes out of the day to change their life. I will show 5 easy exercises for at least 3 days at the end of this blog, that there should be no excuse to do it. What is it that holds us back from exercise? Motivation, which is just not there for a lot of people. But, think about this. Let’s say you go home, sit down, walk around, maybe do chores, then sit down again for around 30 min to a few hours before bed. In that amount of time, if you really want to change your health, all you need is 20 to 30 min of high intense exercise. After that then you can relax, that’s it! Yes, you do have to do this at least 3 times a week if that is all you can do.
Higher Intensity while Training
When you perform higher intensity exercises, or also known as HIIT (high intensity interval training), this will help continue to burn calories for hours after. So, this type of workout will be the best for weight loss. A lot of people also think working out takes too much time. The other reason is that a lot of people don’t know what exercises to really perform. As mentioned before, there will be a 3-day exercise guide that will be so easy to follow at home, you will not want to avoid it.
When it comes to the workout provided. Let me describe exactly how the 4-1 works and what is simply means. The 4 means that you go for 4 minutes non-stop. Doesn’t matter what exercise you stop on. The 1 minute means you rest 1 minute, that simple. So, you do this generally for 20 to 30 minutes. The intensity should be high, but not to the point where you cannot breathe. Try to go through the total 4 minutes without resting. If you must rest, you can. Perform this cycle at least three days a week. If it’s too easy, throw in one more exercise. If you can do more days, then add a fourth day or even fifth! So, below are the simple workouts to go through as rounds. No weight include, just your body.
Workout- 4 min on, 1 min off for 20 to 30 min.
Jumping Jacks 25 reps
Pushups (on knees if you cannot perform regular ones) 12 reps
Squats 20 reps
- Remember to push the but back and down so the pressure is on the heels.
- Make sure the knees do not go over the toes,
Knee Drives (on stair or step preferred, on ground is okay) 15 each side
- Keep foot on box. Do one side first and then switch.
Burpees 12 reps
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