The pursuit of fitness can feel daunting when you’re balancing work, family and other commitments. However, there are plenty of quick workouts that will fit your busy schedule.
For instance, you can incorporate bodyweight exercises or HIIT (high-intensity interval training) without spending money on expensive equipment. Other options include jumping rope, yoga, and stair climbing.
Bodyweight Exercises
Bodyweight exercises are an effective workout for the entire body. They don’t require any equipment and are a great option for at-home exercisers. These types of workouts can include squats, lunges and planks to strengthen your legs and back.
Try doing a bodyweight circuit at home, and follow up with a cool down and stretch. This will help you stay active even on the busiest days of the week!
Whether you’re hopping on your Peloton for a quick cardio session before work or sneaking in a 10-minute HIIT routine after the kids go to bed, those short bursts of activity count. Make sure you’re setting aside time to do workouts, and schedule them into your calendar like any other commitment.
Jumping Rope
Jumping rope is a workout that is easy to do at home and does not require much space. It is an excellent cardio exercise that can be done at any age or fitness level.
It also requires your brain to think about rhythm and coordination, which can help improve balance, agility, and quickness. In fact, jumping rope is a favorite workout of many boxers.
If you are not used to this kind of exercise, you can start with a basic jump rope and gradually build up your skill level. There are also weighted jump ropes that are available for more advanced users. These are heavier, so you will have to work harder when jumping.
Yoga
Practicing yoga in your home can provide an effective, low-impact workout that can help you burn calories while strengthening your muscles. This type of exercise helps you balance your body and improves your flexibility and posture. It can also increase your focus and reduce stress levels.
Unlike weightlifting, yoga exercises engage multiple muscle groups and boost overall body strength. Yoga also increases flexibility over time, and it can help prevent injuries.
A regular yoga routine can also help you sleep better. Studies show that it can relieve insomnia and improve sleep quality. It can also help you develop a healthier eating and drinking habit.
Stair Climbing
Stair climbing is a cardio workout that builds lower body muscle and burns calories. You can do a stair climber workout at home or in public places such as parks and stadiums.
Stair climbers are designed to work your whole lower body including the glutes, quads, hamstrings and calves. You can also increase the intensity of your workout by stepping up and down while holding onto the railings for support.
To avoid injury, begin with a warm-up such as dynamic stretches or a slow jog to get your muscles ready for the workout. This helps prevent muscle soreness and increases your endurance while using the stair climber.
Resistance Bands
Resistance bands are an excellent option for anyone looking to get an effective strength training workout at home. They are a simple piece of equipment that can work multiple muscle groups, and they are easy to use.
You can use resistance bands to do exercises like chest presses, bicep curls, and tricep extensions. You can also add them to classic weighted movements, such as deadlifts and bent-over rows.
You can also use resistance bands to assist in difficult moves, such as assisted pull-ups. With a long loop resistance band, you can power through a round of pull-ups that your high school gym teacher would be proud of.
