The human body was meant to move, but the modern lifestyle prevents most people from getting enough exercise to stay in shape. Without regular exercise, even the most healthy diet can leave you feeling flabby. How does a person balance a healthy diet, a busy lifestyle, and staying in shape? Step away from social media, internet, and television and get moving; a firm, tone, and energized body is just a daily 30 minutes away. All that you need is a stopwatch or timer, a set of two to three pound hand weights, and a place away from distractions.
Burst Training and Weight Training Combo
The following 15 minute exercise routine combines a warm up with cardiovascular training and weight training. Get ready for a heart pounding 15-minute daily routine that builds muscles for future fat-burning.
- Do jumping jacks for 20 seconds.
- Take a 20-second break and pick up those hand weights.
- Punch like a prize fighter, with a weight in each hand, at an imaginary point at eye level for 20 seconds.
- Take a 20-second break.
- Wight weights in hand, slide from side to side as if skating, moving the arms back and forth to maintain balance for 20 seconds.
Take a 2-minute break
- While still holding the hand weights, run in place for 20 seconds while pumping the arms.
- Take a 20-second break.
- Dance the Cha-Cha for 20 seconds.
- Take a 20-second break.
- March in place, pulling up the knees as high as possible while alternately raising a hand weight to the sky for 20 seconds.
Take a 2-minute break.
- Pump the arms and legs like a cross country skier for 20 seconds.
- Take a 20-second break.
- Do jumping jacks for 20 seconds, but only raise the out stretched arms to shoulder level.
- Take a 20-second break.
- With the hand weights still in hand, skip rope with an “invisible jump rope” for 20-seconds.
Take a 2-minute break and move on to part two. Total time elapsed for the above exercises is just 15 minutes.
Yoga and Stretching Combination
A healthy fitness routine needs a companion to firming, toning, and cardiovascular training, provided by movements found in yoga and traditional stretch routines. Stretching and finding internal and physical balance does more than prevent injuries – it also improves the effectiveness of the above routine. Using the above routine as a warm-up, take a 2-minute break and then find a padded surface to work on.
Here is what to do:
- In a seated position with the legs outstretched, rest the hands on the knees and gently breathe out and lean forward. Feel the gentle stretch in the hamstrings and hips. Count to five and return to an upright position. Every day, move those hands an inch farther down the leg until the hands can easily grasp around the foot arch.
- Move into a cross-legged position as much as is comfortable and gently press the knees towards the floor using the hands, exhaling into the movement and then counting to five.
- Move from the cross-legged position and into a seated position with the soles of the feet pressing towards each other. Grasp the feet with both hands and gently lean onto the knees with the elbows, exhaling through the fluidity of the movement. Reverse the stretch by continuing to hold the feet with both hands and stretching into an upright position with the back, inhaling through this movement.
- While staying seated, grasp the elbow of one arm by reaching over with the other arm, exhaling through the movement and counting to five. Repeat this stretch with alternate arms.
- Still in the seated position, raise both arms overhead and exhale as those arms slowly arch backward towards the wall behind. Count to five and release again.
- Gently move into a laying position with the belly on the floor and the legs straight. Rest the head on the arms and breathe gently and rhythmically while consciously relaxing each muscle in the body. Once every muscle has been accounted for and is relaxed, brace a hand beneath each shoulder and gently push up. Allow the back to arch, the air to exhale, and remember to relax the back and leg muscles. Return to the laying position and relax the entire body again.
- Roll onto the back and lay like a plank. Gently pull the knees up to the chest and further stretch out the lower back and hips. Inhale during the plank and slowly exhale while pulling the legs to the chest. Count to five and return to the plank position.
- Lay still and motionless. Begin slow rhythmic breathing through the nose, into first the belly and then the chest, and out through the mouth. Continue breathing like this until fully relaxed and slightly light headed from the extra oxygen. Repeat the entire stretching phase at least twice, but three times is ideal. The full stretching phase should take no longer than five minutes for a total of 15 minutes if repeated three times.
Successfully getting in shape takes consistency, dedication, and persistence. Further, drinking at least one liter of water per day and eating a clean diet also helps tremendously towards feeling energetic and keeping the body well hydrated, cleansed, and properly nourished. Rest is also key for proper rebuilding of tissues and hormonal balance. Work this into your routine several times per week, and you’ll be making fitness strides.