If you know that you need to lose weight, especially the fat around your belly, but you are not able to find the time to exercise, there are ways to workout during your busy day. Perhaps you are too busy to go to the gym or simply do not like going to the gym and would rather workout at home.
A good easy workout routine takes just a few minutes at a time, several times in the course of each day, 5 days per week. If you work in a typical office job, you are clearly going to have to not be self conscious about doing a few exercises in your office in view of your work colleauges. You may find that some will want to join in!
Of course, if you have a personal office, or even access to a private office space then you do not have to worry about anybody seeing you. If you work from home, or are a stay at home mom, you can fit these exercise routines in throughout your day.
If you work a standard 9am-5pm office day, it is recommended that you do 2-minute workout routines once every hour, excluding lunchtime, so that means 6 to 7 sessions per day.
Quick workouts to lose weight include:
* bodyweight squats (and variations).
* pushups (and variations).
* forward, reverse, or walking lunges.
* up & down a staircase if one is available.
* floor planks (holding the plank position from forearms and feet).
* floor abs exercises such as lying leg thrusts, ab bicycles, etc.
There are other exercises you can do, but the list above are ones that are are relatively simple. Obviously, with all of these exercises you have to adjust the number of reps up or down based on your own abilities.
Some ideas for your quick 2 minute workout routine at home or the office would be as follows. Start with 2 sets of 10 pushups and 15 bodyweight squats. Then, for your next 2 minute workout try 2 sets of 6 forward lunges on each leg and 6 reverse lunges on each leg. A third idea is a plank hold, where you hold the planks for as long as you can, taking short rest breaks, for a total of 3 minutes.
The idea is to have a different routine for each of your mini-sessions so that you get a full body workout over the entire day. If you do not want to get down on the floor for any exercises, you can stick to squats, lunges, and pushups and still get good results.
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.). Don' t worry if you are very busy on certain days and can only manage a couple of these 2-minute workouts in your day but try to get as many done each day as you can.
The good thing about these quick workout routines is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised. Also, it is usually not enough to break a sweat in only 2 or 3 minutes, so you do not have to be concerned about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You've now got some extra free time on your hands!
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