The number one excuse that almost all the people we know are struggling with weight loss or who just can’t allow significant time to work out is that, where do we find the time? Well, we completely agree that nowadays with the busy schedule that we all have it can become considerably difficult to focus on our health and fitness. However not worry too much because we have the perfect set of exercises that will have you on top of your fitness routine in no time.
Contents
HIIT
High-Intensity Interval Training tops our list and the reason is in the name of the workout itself! HIIT is a high-intensity workout that is designed specifically after a lot of research and practice and is determined to be one of the finest ways of working out in a short amount of time, yet reaping the same benefits and results that of a proper workout.
HIIT is a full-body workout that incorporates anaerobic exercise, which helps you to burn sugar into energy but without using oxygen. So you will be doing a set of exercises without taking a break to catch your breath, for as long as your lungs allow you to take a short break, just enough that you don’t faint but not long enough that your heart rate comes down, and then you continue again with another set of exercises.
HIIT is the perfect workout plan for you if you don’t seem to find enough time in a day to seriously workout. You can just change into your working out shirts, give yourself 20 minutes in a day, and trust us, HIIT exercises will have you sweating in no time!
Running
Running is not only the easiest way of exercising every morning but also extremely refreshing and efficient. Running or brisk walking allows you to work on your lower body muscles, which by the way together make up the biggest muscle mass of your body. This further means that by running or brisk walking you will be able to lower your blood sugar levels and also manage your blood pressure.
Not to forget that since running is a weight-bearing exercise you will be working out those muscles, toning your leg muscles, and also making your bones stronger. Running for 20 minutes will help raise your heartbeat so you will be in cardio mode, improve your blood circulation, and improve your stamina and also help you sweat out toxins from your body! So jump into your jogger pants and run out the door because what else do you need out of a workout than running can’t give you!
Boxing
Boxing is again considered a high-intensity training exercise that allows you to work on your upper body muscles without much effort; with just a few punches in you will feel like your upper body muscles are working up and your heart rate will go up as sweat starts to form on your forehead. Boxing is excellent for other purposes as well such as:
- Reducing stress and anxiety
- Relaxing and stretching your upper body muscles
- Improved blood circulation
- Building your stamina
- Helping you remain focused
- Improving your posture
- Keeping you alert
Considering all these benefits can be reaped by just boxing for 20 minutes makes this sport a pretty time-efficient exercise.
Weight lifting
To exercise efficiently means to be able to get your heart rate up in the minimum amount of time and trust us weight lifting appropriately will do that for you. Weight lifting is all about endurance and intensity; the more weight you can lift and work around the quicker your heart rate will go up.
Now, this does not mean that as a novice you begin by lifting 10 kgs worth of weight; it means that if you are a more seasoned athlete or if you have been gyming for a considerable amount of time and if you know you’re way around weights then on the days that you don’t have much time you can get an efficient work out down by just doing a few rounds of weight lifting.
Weight lifting will help you:
- Keep your heart rate up
- Make your muscles more flexible
- Help strengthen your muscles
- Improve blood circulation
This should be one of the exercises to indulge in especially if you don’t have a lot of time.
Cycling
Cycling is again a high-intensity workout that helps you work on your legs and lower body cycling has all the benefits that we discussed for running. It will help get your heart rate up, improve blood circulation, increase your stamina and strengthen your lower body muscles. Not to forget that it is an efficient and effective way of working out if you just have 20 minutes to spare.
Skipping Rope
Not only skipping rope encourages weight loss but it also helps you to work on every inch of your body. This exercise improves your stamina, allows you to do cardio but also helps you relax and builds concentration. You just need to give yourself 15 minutes with a skipping rope and you will realize how with every jump you take your body will respond positively. You can set a target of doing 100 jumps per 5 minutes as a beginner and from that onwards you can determine how much you want to increase your performance.
Mixed Martial Arts
We agree that joining a mixed martial arts class always takes a lot of time because you need to select a date and time, calculate the traveling time, and then further wait before the class commences and you get the chance to participate. However, that does not mean that if you’re a skilled student of the martial arts already that you can’t practice at home.
Karate, kickboxing, boxing are all examples of mixed martial arts that involve the use of your entire body when working out. Practicing moves on your own in these sports will have your heart racing in a couple of minutes. The best part is that not only will you be getting a killer workout in just a matter of seconds but you will also get a chance to improve your skills!
Yoga for weight loss
There are certain connotations about yoga because of which you might be surprised that we have included this in our list today. However, yoga is proven to be an effective and time-efficient way of losing weight in just a couple of minutes. As we know that there are different kinds of yoga exercises and the most well-known target your mental health, flexibility, and breathing. There is a type of yoga that targets weight loss because of the kind of postures it asks you to make.
This set of postures are to be achieved with a lot of diligence as they can hurt you or injure your muscle, but if you’re a skilled yogi you will have no problem transitioning quickly from one posture onto another in a matter of seconds.
Yoga for weight loss will target certain areas of your body and work solely on those so that you can achieve a more toned figure.
Dancing/Aerobics
Who doesn’t want to have a little fun when they are working out? I know we do! Dancing and doing aerobics is not only a fun way of working out but can be done at home in no time! Such exercises will have your heart rate up in a matter of minutes and you won’t even realize the effort that you’re putting in to get that workout done!
Author Bio
This is Mike Jones, a fitness enthusiast, and martial arts, lover. I have been training for martial arts since my teenage, and now I own 10 years of martial arts experience. It took me years of experience and research on how all the aspects respect to sports matter. Denying suitable sports gear is totally your loss. My goal is to share my experiences with newcomers and want them to buy some tips via my articles. Elite Sports is the platform that helps me to transfer my words via their blog posts. I hope, you enjoy reading my articles, and these might be helpful for you to carry on your training. Don’t give up because the darkest night produces the brightest stars.
If you have any questions regarding anything related, you can touch me at mike@elitesports.com.
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