Get Fit Fast- Quick and Easy 20 Minute Workouts
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Ok so you’ve got deadlines piling up at work and a host of family and household commitments to get to. No time to hit the gym right? Sometimes all you need is under a half hour. Enter 20 minute workouts.
You don’t need to hit the gym for hours at a time to be in great shape. If you want to minimize your time at the gym but still want to maintain or achieve a certain level of fitness, try the following:
1.Develop a plan.
When you get to the gym you should have set 20 minute workouts in mind so that you know exactly where you are headed and what you are going to do that day. You will save yourself a lot of time and will be more productive than winging it. Find out what equipment you are going to need before you start, and grab what you need so it is all within reach. You won’t wander from machine to machine or be looking around the gym for particular pieces of equipment wasting time.
2.Increase your efficiency.
This one is a no brainer – the more efficient you are the less time you need. Some people have no idea that their workouts aren’t doing a lot for them in comparison to the amount of time they spend. If you usually focus on exercises that work only a single muscle or muscle group such as just crunches or leg lifts, swap them for more effective exercises which compound movements such as squats, lunges, and pushups, which work more muscles at once. By targeting large muscle groups you will burn more calories and give yourself a better workout in less time.
3.Do your cardio last.
Most people head straight into their cardio workout when they hit the gym, which isn’t the best way to approach a total body workout. Doing cardio before resistance training drains your energy levels right off the bat which means that you won&undefined;t get as much out of the workout. Save your cardio for last and go harder than you normally would for a shorter period of time.
If you minimize your time at the gym by following these tips, you shouldn’t have to spend more than 45 minutes at the gym five days a week. What this means is more time to spend with family and friends as well as more time for yourself without sacrificing your health.
20 Minute Workouts To Try
Well actually you can fit a decent workout into a mere twenty minutes when necessary. While spending an extra bit of time a few times a week is obviously best, when you are really pressed for time getting in twenty minutes of hard core sweat inducing exercise will certainly make a bit difference. So instead of just skipping a workout, try some of these time saving drills.
Running:
If you like to run then try doing one of these workouts when crunched for time. Run one mile, then do 50 push-ups and 50 sit-ups as quickly as you can. Next run another mile and do twenty-five push-ups and sit-ups. Get one more mile in and do another twenty of each. If this doesn’t get your heart pumping and body fuelled, then nothing will.
Swimming:
If running isn’t your thing then think about doing a quick swim workout instead. Take twenty minutes and hit the pool alternating your different strokes. Try starting with five minutes of breaststroke to warm up, then ten minutes of front crawl, then another five of butterfly stroke. For the less advanced you can finish off with a light backstroke or side stroke to cool down.
Walking:
If you’re new to working out but still want to fit in a good twenty minute workout, then you might undertake a good twenty minute power walk. Try out a terrain that is varied in order to give you the ultimate workout. Take a route that has hills and make sure to speed walk on the flatter areas. Even twenty minutes of power walking can boost your fitness level and burn calories.
Weights and Squats:
If you want to get a good muscle workout in then opt for a few free weights and work your biceps, triceps, shoulders, legs and butt with a few simple moves. Begin with the traditional bicep, triceps and shoulder presses and follow these with standing squats and lunges. Use the free weights to add resistance to your squats and lunges. Remember that even when crunched for time, you need to ensure proper form so don’t rush the movements; instead do less reps but more quality movements.
There is really no excuse for not choosing one of these twenty minute power workouts. Even when you feel pressed for time a short workout can help clear you head and help you feel better able to meet the demands of a busy day.
Tone Up Fast With 3 Easy Exercises
In a time crunch we need an exercise routine that can be done at home to help you tone up? If you don’t have time to spend an hour at the gym every day, don’t think that you can’t be in shape. Here are three toning exercises that, if done consistently, will tone you up but require very little time:
1. Lunge, Raise, and Lift.
This exercise Firms quads, hamstrings, glutes, inner and outer thighs and shoulder all in one exercise. Start by standing with your feet together and hold a 3- to 5-pound dumbbell in your right hand with your arm by your side and your left hand on hip. Step your left foot about 3 feet to the side and and then bend your left knee while lowing into a side lunge.
Make sure that your left knee doesn’t jut out past your toes and that your leg is at a right angle to the ground. Put your weight into your left foot and stand up while you raise your right arm out to the side until it is at shoulder height. At the same time, lift your left leg out to the side as high as you can. Return back down to the lunge position and repeat on the other side.
2. Lunge, Curl, and Press.
This exercise firms your quads, glutes, biceps, shoulders, and triceps. Start by standing with your left foot 3 to 4 feet in front of right foot. Hold a 5- to 8-pound dumbbell in each hand with your palms facing forward. Lower into a lunge while curling the dumbbells toward your shoulders.
Straighten your left leg and bring the right one forward while raising your right knee to hip height. At the same time turn your palms forward and press the dumbbells overhead. Step the right foot behind you as you lower the weights to shoulders. Turn your palms back in and extend the arms out to the starting position. Repeat on the other side.
3. Press and Bridge.
This exercise firms triceps, back, abs, glutes, and hamstrings. Lie on your back with your knees bent, feet flat, and heels about 6 inches from your butt. Hold a 5 pound dumbell in each hand, palms facing in, arms bent, dumbbells by ears, and your elbows pointing up. Contract your back, abs, butt, and legs while you lift your hips off the floor and lift the dumbells off of your chest. Your body should be in a completely straight line from your knees to your shoulders. Hold the pose for a few seconds and then lower down and repeat.
Along with these quick toning exercises, try to squeeze in a minimum of half an hour of cardiovascular three times a week. If you don&undefined;t have time to do it all at once then do ten minutes here and there throughout the day because you will still get some benefits.
3 Easy Ways To Look Thinner
Whether you were invited to a spur of the moment party that you have to look great for or your high school reunion is coming up and you haven’t had time to lose the weight you were planning on, don’t fret. There are ways to look thinner without actually losing weight. Here are three tips:
1.Get a tan.
Everyone looks better with a healthy glow and it also makes you look slimmer . Don’t bake in a tanning bed but instead catch a few rays (still use Sunscreen of 30 or more) or even better apply a self tanner or go for a spray tan if you will be attending a special event.
2.Wear the right undergarments.
What you wear under your clothes is almost as important as your clothes themselves. Undergarments can both hold in unwanted fat and accentuate your best assets such as your curves or thin waist. There is quite a variety to choose from today as well so you will be sure to find something to fit under anything that you may be wearing. Even swimsuits now come in styles that will smooth rolls and make you look pounds thinner.
3.Correct your posture.
There is no easier way to look like you lost ten pounds than to have impeccable posture. Slouching is very unattractive and makes you look heavier than you actually are. Lengthen and straighten your spine by standing up straight, relax your shoulders and tighten your stomach muscles. The more you walk and sit this way, the more you get used it and will do it naturally.
Looking thinner doesn’t mean you have to hit the gym, just try the above tips to a naturally “slimmer” you in no time.