You want to be a strong, healthy person. You crave the physical, mental and aesthetic benefits of having a lean, agile, muscular body. But your time is limited.
How do you make sure the time you’re able to spend is used effectively?
Here are five exercises that easily can be incorporated into any workout to get your heart, lungs and limbs pumping; little to no equipment required.
Pushups
These are especially great for toning your arms and building your overall upper-body strength, if you use the proper form.
If possible, support yourself with your hands and feet while keeping your body in a straight line. If this is too difficult, try doing it from your knees, where you’re still lifting just over 50% of your weight with your arms.
Bridges
These are essentially reverse pushups, great for lower-body strength and sculpting your rear while also helping to keep your back strong and dependable. Keep your body straight as you lift your hips off the floor, holding them there for a few seconds before easing them back down.
Tricep extensions
Switching back to the upper body for a moment, these are great for your entire upper arm, including the trapezoid muscles that sometimes get left behind. Start in lunge position while holding a light weight in each hand in front of you. Lean over your front knee and lift the opposite arm straight out to the side, then switch sides.
Goblet squats
Doing these helps ensure you have full range of motion with your ankles, knees and hips and solid lower-body strength. Stand holding a kettlebell or barbell close to your chest, spread your feet out and bend your knees into as deep a squat as you can, then stand back up.
HIIT intervals
High-intensity interval training is the ultimate time-saver for those who are fit enough to handle their intensity. A typical approach is to do the movement for 3 minutes at approximately 50% of your top capacity, then 20 seconds at 75% of your maximum effort and then 10 seconds at your absolute maximum capacity.
