Your on the go workout
With our frenetic lifestyles it’s not always possible to go to the gym or to engage in a team sport. But it’s possible to get some exercise during the day without having to spend the extra time commuting to and from the gym. TV personality and wellness expert, Lisa Raleigh, helps you tone up with a workout you can do anywhere.
The best thing about this is that you don’t even have to exercise for long. Believe it or not, but 10 minutes of vigorous exercise three times a day is just as effective as a full 30 minutes. If you are unlikely to have the opportunity to train for a whole session, split up your exercise.
Here are some ways to boost that calorie expenditure:
Always incorporate a brisk 10-minute walk into your day
Walking more is the easiest way to burn more calories. Park further away from shopping mall entrances, walk to nearby destinations rather than driving, and visit colleague’s offices to talk face-to-face instead of simply emailing them.
Move while you wait: If you had to add up all the time you spend waiting in a day you’ll be surprised by how much down time you’d total – so use that time to move. Perform a few side-kicks whilst you wait for the kettle to boil, squeeze your abs whilst waiting for your emails to download or practice a few squats while on the phone with colleagues.
The clock strikes 10
When the clock strikes a new hour, that’s your cue to move. Get up from your desk and do 10 push-ups, 10 dips, and one minute of abdominal crunches. Practicing this just five times a day will help you accumulate an easy ten minutes of exercise.
Take the stairs
This may seem like a common suggestion, but do you practice it? Make it a habit to always use the stairs in favour of escalators and lifts. Just ten minutes of stair-climbing can burn up to 80 calories – that’s a slice of bread.
Pack a skipping rope:
This exercise can be done anywhere. It is highly effective as it uses every muscle in the body, therefore burning a ton of calories. Just five to ten minutes once or twice a day will go a long way towards burning off weekend meals. Skipping to burn 200 calories: approximately 15 minutes.
Step it up: We are so reliant on cars that we forget we can walk to many of our destinations. Walk to a friend’s house or a nearby restaurant rather than driving. Or skip the sit down lunch with friends and rather buy a smoothie and walk in the park. Get a pedometer and track how many steps you take over the weekend. This is a great motivator to squeeze in a few extra steps when you wouldn’t normally. Brisk walking to burn 200 calories: approximately 30 minutes (4000 steps).
Soapie time doesn’t have to be a stationary hour, so use the time to train. Here are some great home exercises to practice in front of the television or in your hotel room for a full workout.
Push-ups: 15 reps, 3 sets
Keep your body straight and elbows tucked in as you dip.
Tricep dips: 20 reps, 3 sets
Find a bed, coffee table or chair. Sit on it, hold onto the edge, lift your buttocks off the chair and lower down. Bend your elbows to 90 degrees then straighten your arms without locking and repeat.
Plie squats: 20 reps, 3 sets
Stand with your toes pointing out and feet just wider than the width of your shoulders. Keeping your torso straight, bend your knees and lower yourself down then slowly rise. Choose your intensity by holding one weight (large water bottle, medicine ball) with both hands as you squat.
Travelling Lunges: 20 reps, 3 sets
Use weights to make this exercise more challenging and make sure you have ample room to maneuver. Keeping your feet parallel to each other and bending only to 90 degrees, lunge forward in a step. Join your feet together then lunge forward again with the opposite leg.
Side Abs: 20 reps, 3 sets
In a sit-up position, put your right leg over the left and curl up to touch your right knee with your left elbow. Roll down and repeat, then swap legs and repeat.
Lisa Raleigh is a TV personality, author, lifestyle and wellness expert. To find out more about her, visit her website here.
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