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Health and Fitness News

Exercise: Keep It Simple

Don’t have time to exercise? You do now.

Okay, okay, you’re busy. Between working, sleeping, and eating, you have little time left for anything extra, especially something “extra” like working out. Or so you think. Many people have the misconception that exercise takes hours out of every day, so they don’t even try. What they don’t realize is there are simple ways to fit exercise in to each day.

Don’t think you have time to work out? Think again. Each of the following workouts lasts anywhere from just 7 to 10 minutes. Now who doesn’t have that kind of time to spare?

Try one of these short workouts anytime of the day or night to burn calories, tone muscle, boost metabolism, and get in shape. If possible, do several short workouts throughout the day for the greatest benefits.

Legs and Arms

Simple bodyweight exercises are the way to go when you don’t have time to drive to the gym or leave your house. For an effective leg and arm workout that lasts less than 10 minutes, rotate through the following exercises three to four times. Warm up with a minute of jumping jacks. Then do 30 seconds of squats, 30 seconds of push-ups, 30 seconds of lunges, and 30 seconds of tricep dips using a chair or bench. Rest 10 seconds between each exercise. Need more of a challenge? Use hand weights while you do the squats and lunges.

Cardio

Want a short but highly effective workout that blasts fat and boosts metabolism? Try a high-intensity interval-training (HIIT) workout. You’ll give it all you’ve got for short periods of time, with periods of rest in between intervals. This can be done swimming, running, or cycling. Start with a two-minute warm-up of swimming, running, or pedaling, performing your exercise of choice at a moderate speed. Following this warm-up, alternate between swimming, running, or pedaling as fast as you can for 20 seconds and swimming, running, or pedaling at a slow pace for two minutes. Do this rotation three times, letting the final segment of your workout last three minutes and count as your cool down. Total time used is only 10 minutes.

Full Body

Looking for a workout that targets your legs, arms, and core when in a crunch for time? Look no further. Spend 30 seconds doing each of the following exercises, leaving a 10-second rest period in between. Start with jumping jacks to warm up. Then work your way through push-ups, wall sits, crunches, tricep dips using a chair, running in place with high knees, a plank, push-ups with arm lifts to the side, squats, and side planks (15 seconds each side). Total time: seven minutes.

Core

Strong core muscles help support your entire body, and who doesn’t want flat abs? For strength and toning, this core workout is short but effective. Again, perform each exercise for 30 seconds with a 10-second rest period in between each exercise. Start with heeltaps, and move on to double leg raises, the bird dog, spider plank crunches, mountain climbers, and standing bicycle crunches. Rotate through these exercises two to three times.

Apps

Anyone with a smart phone has access to a wide range of short workout routines for whatever type of exercise you’re looking for, whether strength training, yoga, cardio, or stretching. Research and compare various fitness apps to find one that works for your schedule and fitness ability. Most fitness apps walk you through each exercise with videos and detailed explanations so you’re sure to use proper form and avoid injury. Don’t forget to track your progress to stay motivated!

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, our individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

Visit Mr. America Jason Kozma's website at www.smpersonaltraining.com !