In our daily schedules, which are busier than anything, we are hardly able to find the time to stay fit and healthy. It goes down, to the bottom of the list of our priorities. However, it shouldn’t be this way.
Your health and fitness is an important part of your life, but it gets hard when you hardly get any time from your daily busy routine. But you don’t have to worry now, because I came up with this routine that worked amazingly for me, and would probably work for every other person who is busy with everyday work.
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Set Aside Some Time
I know this is the hardest, but the most important too. The good news is that you’d only need 20 minutes out of the whole day because this workout plan is small and concise, but just as effective. It is preferable for these 20 minutes to be in the morning before you go to work. Maybe wake up 20 minutes before you would normally wake up for work, and do this workout.
You can choose to do this at night when you return, but it is most likely that you’ll skip it out because you won’t want to do it once you come straight from work. Thus in the morning right before breakfast, is the best time for you to do this. It will also keep you active throughout the day, as well as you can also relieve upper back pain with exercises.
Set A plan
Knowing what you have to do every day can help you save up a lot more time. Don’t stall, and set a routine beforehand. Make a plan, listing down the exercises you have to do every day in those 20 minutes.
The key is to make a plan in such a way that you use your 20 minutes in the best way possible. Make it very productive, and perform the exercises with all you have in you.
Following is a draft plan I followed, each day for twenty minutes, and it helps me stay fit and healthy.
1. Cardio – 10 Minutes
You can do anything in this cardio exercise, spinning or treadmill if you have one at your home. However, if you don’t have any equipment, no need to waste your time going to the gym. You can always get help with the cardio exercises available which do not require any equipment.
You can do those cardio dances, different every day to keep it interesting for yourself. Apart from all of this, you can go on an intense jog out on the sidewalk, or maybe to a park. Any activity that gets your heart beating fast can work, and the warm up is also included in this 10-minute cardio. This makes it highly effective and efficient, saving up loads of time.
Check out this Powerful 5 Minutes to Slim HIIT Cardio Workout
2. Strength Building Exercises – 10 Minutes
Along with Cardio, building up your strength and muscles is also extremely important. And ten minutes every day is more than enough for you to get going on your journey to fitness. Over here, you can vary, and work in different areas every day, so that you don’t overwork any particular area, and not make it repetitive either.
You can have one day as a belly day, doing Abdominal-Exercises. There are hundreds of ab-building workout videos on YouTube you can use to draft the exercises you want to list in this. Following are some you can do for Abdominals:
- Leg lifts
- Alternate leg drops
- Mountain Climbers
And there are many others you can add to your routine. You can have each exercise for about 30 seconds, with a 5-10 second break between each to cool down.
Just like that, you can have leg days, arms days and all the other areas you really want to work. Alternate between them throughout the week, but have one or two days as rest days, so you can completely cool down and stay motivated as well. You can also use recliners for back pain.
Another important thing is to increase the intensity of your exercises as you go on. It would take the same amount of time, but it would just really help the exercises to be effective on your body, and make you healthier than ever.
Along with the workout, it is pretty obvious that you would need to bring some small changes in your diet. Hold your hand back from junk food, and eat as many fruits and vegetables as you can.
Eat home cooked food, and get in as many carbohydrates as you can, which will only help you stay energized and work out effectively and enthusiastically. In short, just eat as healthier as possible, and you’ll be okay!
If anything, one conclusion we get is that there is never ‘no time’ for workouts. Exercise is an essential part of our everyday lives, and if you take out some time, it will, in turn, help you stay focused and productive throughout the day!