Exercising is a great way for getting Vitamin D and fresh air, and it’s really good for health overall. However, there are simple ways through which you can get exercising instead of having to run really hard and lugging the dumbbells outside. You can increase your body weight stamina through the bodyweight movements, according to Men’s Health Next Top Trainer, Gidein Akande.
Given below are the 3 methods through which you can get going:
- The 30 Minutes Heart Thumper
This exercise is designed especially for punching the lungs and the heart. With the first few reps, you would be gasping for breath according to Akande.
Do as many reps as you can for every exercise in the time which is mentioned against every movement. After, you have done one set of the exercise, you will complete 1 cycle. Overall, you need to finish a total of 5 cycles which will take a maximum of 30 minutes.
- Bodyweight Squat Jump: 1 minute
- Skip High Knee: 45 seconds
- Pushups: 1 minute
- Seal Jacks (Such as clapping your hand in front of body) 45 seconds
- Sprint 20 yards: Repeat for 8 lengths
- The Mileage of Muscles
The mileage of muscles is designed to only take 8 minutes, or the same amount of time that is consumed by a guy for running a mile. However, instead of hammering your lungs and legs, this exercise hits the muscles hard from head to toe, according to Anthony Passamonte, Impact Functional and Sports Trainer at Sudbury, Massachusetts.
Carry out as many exercise reps as you can in 30 secs. After one set of all 3 exercises is complete, it will finish off 1 cycle. Take rest for 30 seconds and start repeating the exercise again till you finish it 4 times, consuming just 8 of your precious minutes.
- Forward lunge
- Spiderman pushup
- Plank walkup
- Belly Fat Blast
This may not seem much like a workout; however it’s called a bear, according to David Jack, co-creator Men’s Health 60-day transformation. In the first part, the bear crawl would provide core stability; while the different variations of the lung would help in creating rock-solid muscle in the lower body. In the second part, you would strengthen your muscle growth and tolerance with isometric holds.
For every exercise, you need to carry out the prescribed no of steps, and as many reps as you can in the given time. After finishing the exercise in part 1, you need to repeat it one more time till you finish off 2 rounds. Repeat the same process for the part 2. The entire exercise would consume anywhere between 16 to 18 mins.
Exercise
- Bear Crawl: 20 seconds
- Split Squat (left leg forward): 10 reps
- Bear Crawl: 20 secs
- Split Squat: 10 reps
- Sideways Bear Crawl: 20 seconds
- Reverse Lunge: 10 reps
- Sideways Bear Crawl: 20 seconds
- Reverse Lunge: 10 reps
- Backward Bear Crawl: 20 seconds
- Lateral lunge: 10 reps each side
Part 2
- Bear Crawl Hold: 10 secs
- Squat Hold: 10 secs
- Bear Crawl Hold: 20 secs
- Squat Hold: 20 secs
- Bear Crawl Hold: 30 secs
- Squat Hold: 30 secs
- Bear Crawl Hold: 30 secs
- Squat Hold: 30 secs
- Bear Crawl Hold: 20 secs
- Squat Hold: 20 secs
- Bear Crawl Hold: 10 secs
- Squat Hold: 10 secs
