In the midst of our bustling lives, finding time for exercise often becomes a challenge. Juggling hectic schedules can make prioritizing physical activity seem like an insurmountable task. The good news is that effective workouts don’t require extensive time commitments. According to a 2018 study published in the Journal of American Heart Association, brief 10-minute bursts of “moderate-to-vigorous” activity can provide comparable health benefits to longer sessions. The key is to distribute these short workout sessions throughout the week.
In an interaction with Zee News English, Chitharesh Kongarampilly Natesan aka The Indian Monster- An Indian professional bodybuilder shares some quick and easy workout suggestions for people with a busy lifestyle.
Quick 15-Minute Workouts For Everyday
Warm-Up
– Begin with a brisk five-minute warm-up.
– Include dynamic stretches like arm circles, leg swings, and torso twists.
– Prepares your body for the upcoming exercises.
Bodyweight Exercises
– Engage multiple muscle groups simultaneously.
– Perform 45 seconds of high knees.
– Followed by 30 seconds of push-ups.
– Continue with 60 seconds of bodyweight squats.
– Elevates your heart rate and targets key areas like legs, chest, and arms.
Cardio Burst
– Transition to a quick cardio burst.
– Execute 30 seconds of burpees.
– Challenges cardiovascular system and strength.
Plank Holds
– Follow the cardio burst with 60 seconds of plank holds.
– Engage your core and promote stability.
Interval Sprints
– Incorporate interval sprints for the final push.
– Alternate between 30 seconds of sprinting in place and 30 seconds of rest.
Cooldown
– Conclude the session with a cooldown.
– Include stretches targeting major muscle groups.
Consistency is the cornerstone of success in fitness, so integrate these quick workouts into your routine for a sustainable approach to staying active amidst a hectic lifestyle. Remember that even small increments of exercise can make a significant impact on your overall well-being. By prioritizing short bursts of activity throughout the week, you can achieve and maintain a healthy lifestyle without sacrificing precious time in your busy schedule.
