One of the most common excuses when it comes to not working out or not doing any type of physical activity is that people don’t have time for it. It’s is believed that in order to stay in a good shape or healthy, overall, you need a lot of hours a day at the gym or practicing a sport, but that is just a myth.
If you’re looking to stay active to keep good health and improving your physical appearance, there’s no need to spend a lot of time doing it. You just need to find the right workouts and commit yourself to a few minutes a day.
Here are some quick and highly effective routines for you:
1. Sweat App
Sweat is a fitness app created by Kayla Itsines, a well-known fitness guru whose program Bikini Body Guide has changed thousands of bodies and has improved women’s health.
The app offers different workouts depending on your needs, goals and the equipment you have, whether is at the gym or at home, and most of them take 30 minutes a day.
If you feel overwhelmed with the exercises, don’t worry! One of the app features is that there are videos that show you exactly how to do each one of the assigned movements, making sure you do it the right way and you don’t hurt yourself.
If you enjoy dancing, Zumba is the right workout for you!
It is a fun class guided by professional instructors, that combines dance moves, cardio and bodyweight exercises, like squats, burpees or lunges while playing fun and energetic music.
Different gyms offer Zumba classes as part of their services, but it’s hard for you to go, you can do it at home by finding thousands of videos from it, just pick one that adjusts to the time you have to workout or one that seems fun and easy to do. Your heart will be racing after this sweaty and fun routine.
3. Jumping rope
Do you remember when you were little and jumping rope was fun? Now it can become your go-to workout for those busy days!
10 minutes a day, non-stop, is the equivalent of doing a 45-minute run and it can burn up to 750 calories. Besides, that, is a complete body workout, since you use your legs, your arms and your core to do it.
4. HIIT Training
High Interval Intensity Training — also known as HIIT — is guaranteed to target different muscles, keep you active and make your body sweat in 30 minutes or less.
This type of training consists of doing circuits with exercises that can be done using your body weight or other elements, like weights, kettlebells or resistance bands.
If you don’t know how to start, YouTube has thousands of videos of these type of routines, and you can find the right one that fits not only your schedule but your current fitness conditions and goals you have.
5. 20-minute lunch break
Use your lunch break to do a 15- or 20-minute workout routine where you include bodyweight exercises, like burpees, squats, lunges, crunches and mountain climbers.
You can choose 3 or 4 of these movements and do sets of 15 or 20 repetitions, during the time you decide to workout while taking 30 seconds to 1-minute rests between each set.
The best thing about following these routines is that you don’t need extra equipment like weights, dumbbells or a medicine ball, since you are using your own weight, so you can do it from anywhere you are.
6. Daily Yoga App
If you rather a more calm (but not less effective workout) give yoga a try! There are thousands of apps that allow you to practice this activity and they meet you at any level you are at whether beginner or intermediate.
Daily Yoga is one of the most downloaded apps right now, and it contains more than 100 videos for you to try. Also, it allows you to keep track of your progress as well as the opportunity to connect with other people from their community.
7. Make movement part of your routine
Most people are still working from home right now, so it’s easier to make yourself less active since you are at your computer all day. By making small changes in your routine, you can start becoming a little more active.
Take the stairs instead of the elevator, wake up 30 minutes earlier to clean the house and do your bed to keep your body active, if you need to go to a place that is close to where you live, go walking instead of using your car or public transportation.