Nowadays, everyone wants to get fit, but they don’t necessarily have a lot of time to do their exercises. So, with our increasingly busy schedules, how can we effectively and efficiently lose weight and build muscle?
For starters, scientists have recently discovered that the amount of time you exercise it doesn’t matter as much as the intensity of the exercise you choose to do. In fact, an analysis by Gary O’Donovan, a research associate in the Exercise as Medicine program at Loughborough University in England, found that people who exercised one or two days a week reduced their risk of dying prematurely from any cause in 30-34%.
Even more interesting, those who exercised most days of the week reduced their risk of premature death by just 35%, meaning the number of days you exercise doesn’t really make much of a difference. Experts recommend about 150 minutes of vigorous physical activity per week, but it doesn’t matter how many days you spread those minutes out.
Now to the routine. Keep in mind that these exercises will build muscle and strength, but you’ll still want to do cardio, stretching, and other bodyweight exercises in addition to general fitness exercises.
SCULPT YOUR LEGS AND ABS WITH THIS 2-MINUTE EXERCISE
This workout routine may sound easy, but once you start doing it, you’ll feel the fatigue and the fat burning! Called “load carrying,” this basically means walking while carrying weights or other relatively heavy objects. Many personal trainers and trainers strongly suggest this type of exercise due to its long list of benefits. “Load carrying” will help you get stronger, work on balance, burn fat fast, and just get in shape, since you have to use so many different parts of your body. These exercises work your shoulders, abs, and legs, so if you want a full-body workout, you’re in luck.
Also, after doing these exercises for a few weeks, you’ll notice that you can move on to heavier weights much more easily than just standing in place while lifting weights. So, let’s move on to the exercises.
1. TRANSPORTATION OF DUMBBELLS
This is exactly what it sounds like – simply hold dumbbells while walking for 30 seconds. You can choose any weight you feel comfortable with, but make sure you can walk normally without compromising your form. Keep your shoulders back, arms straight down at your sides, and walk slowly for 30 seconds.
2. SKIER WITH DUMBBELLS
For this exercise, you need to grab some weights, stand in place, and essentially swing the weights in front of you, bringing them up to eye level. Keep your knees slightly bent, squeezing your glutes as you move the weights forward. You will want to keep the weights in a vertical position, rather than horizontal. Do this exercise for 30 seconds and then go back to the first exercise for another 30 seconds.
3. REVERSE LUNG WITH DUMBBELLS
Finally, in the last exercise – the reverse lunge. Grab your dumbbells, and step back with your right leg first, then your left. Make sure to keep your torso and chest straight, and lunge until your knee almost touches the ground. Repeat on each side until you have performed the exercise for 30 seconds.
Another important note about exercises – you will probably have two or three sets of dumbbells with different weights to work out. For the dumbbell carry, you should use your heaviest weights, but for the dumbbell skier try to use lighter weights. After that exercise, go back to the other weights for the second round of weight carrying, and so on.