Exercise Tips
When it comes to losing weight and getting fit, exercise is an important element. And it doesn’t take an hour a day in the gym to make a difference. Here are some simple and effective exercises you can do whenever, wherever, to burn extra calories and get in shape.
Anytime exercise
In the kitchen?
Do standing pushups while you wait for dinner to cook. Stand about an arm's length from the kitchen counter and push your arms against the counter. Push in and out to strengthen your arms and shoulders.
Waiting for an elevator?
Take the stairs when possible, and if stairs aren't an option work your abdominal muscles. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button, then elevate your upper torso and release.
Watching TV?
During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. During the show, do leg lifts with small weights.
10-minute workout
- 0:01 – 1:00 — Walk briskly in place to warm up your muscles.
- 1:01 – 3:00 — Perform as many squats as you can in two minutes.
- 3:01 – 4:00 — Rest for one minute.
- 4:01 – 6:00 — Perform as many half-squats as you can in two minutes.
- 6:01 – 7:00 — Rest for one minute.
- 7:01 – 9:00 — Perform as many lunges (both legs) as you can in two minutes.
- 9:01 – 10:00 — Cool down and stretch.
10-minute cardio exercise
Pick several of these and perform each for :30 – 1:00:
- Jumping jacks
- Jogging in place — lift your knees and pump your arms to get your heart rate up.
- Plyometric lunges — begin in a basic lunge position. In an explosive movement, jump, switch legs in the air and land with bent knees back into lunge.
- Ski hops — with feet together, jump from side to side, landing with knees bent. The wider you jump and the lower you squat into the jump, the harder you'll work.
- Jump rope
- Skipping
- Step jumps — stand in front of a step or platform and jump onto it, landing with both feet (harder), or a staggered landing (easier). Step down and repeat.
- Squat hops — stand with feet wide apart. Lower into a squat and hop forward 4 times, keeping feet wide, legs bent into squat. Walk back and repeat.
10-minute strength training
If you only have 10 minutes, focus on your large muscle groups to maximize your workout. Add weight and slow your reps down (i.e., 4 counts up, 4 counts down) to really challenge your muscles. Do these moves while you watch TV, before work or whenever you have the time:
- Squats
- Lunges
- Deadlifts
- Pushups
- Tricep dips
Always consult your own physician or health care provider before doing any strenuous exercise or beginning any exercise or nutritional program. Only your own physician will have knowledge of your personal medicalsituation and be able to provide medical advice accordingly.
