Here’s how to get into shape if you can only dedicate 30 minutes or so at a time to working out
In a busy life, it becomes difficult for people to even take time out for themselves or loved ones. Long working hours and remote offices are the reasons why people are suffering from sedentary lifestyle diseases like high blood pressure, cholesterol, diabetes even in their 30s. India undoubtedly has taken tiny steps towards living a healthy life, but with running errands, they hardly get the time of an hour or two to hit the gym and exercise. The fitness industry has understood that more than health, Indians suffer from time crunch, which is why they have come up with shorter but high-intensity exercises. These exercises offer the same benefits as the longer exercise sessions. These shorter exercised are more effective in improving athletic performance than long but slow jog or gym sessions.
Many of these routines include muscle strengthening exercises, which helps to cover the bases and get an effective workout, just like one gets to shed calories while doing aerobics and Zumba. Those with a packed schedule and very little time left in a day to workout. Here is some effective exercise that is apt for a 30-minute workout. These exercises are energetic, require very little time but are sure to leave you pumped for further such workout sessions.
Reverse Lunge with Overhead Press
With the help of Reverse Lunge with Overhead Press exercise, one can strengthen triceps and shoulders. This is one of the most powerful and effective arm exercises. This exercise boosts metabolism, increases muscle power and strength and works great for those trying to enhance their core strength.
Squat Plate Press
Squat exercises if done with pilates, it becomes the exercise for the whole body. Anytime you press a weight overhead, you are also working your arms, shoulders and core. This exercise from is extremely effective to get rid of the ugly back fats that we always struggle with.
Reverse Lunge with a Plate Arc
This exercise targets quads, glutes, obliques and arms at once. This exercise tones the lower body of a person. With plate arc into the mix with reverse lunge exercise, it raises heart rate, ruminating through calories and building long, lean muscle.
Squat Jump With a Plate Snatch
This exercise gives strength to the body and makes it quick as the exercise demands quickness. This helps to take the rate of heartbeat up.
Single-Arm Fly Crunch
This particular exercise not only strengthens the chest and shoulders but helps to get rid of love handles which are very difficult to get rid of. The form is critical with this exercise, so move slowly through the entire movement to fully engage each muscle group.
The whole idea of fitness is to utilize even the little time you have to look presentable and attractive. These simple exercises can be done anywhere without any equipment. The basics required for such workouts are a yoga mat and a proper comfortable gym rig for complete flexibility.
With inputs from Mr Vikas Jain, MD, Anytime Fitness
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Written by: Vani Malik
Source: Onlymyhealth editorial team Jul 20, 2019