Quickie Exercises
One of the most over-used excuses for not exercising is the lack of time. Here’s how to squeeze fat-blasting workouts into your everyday routine.
At home
If you have 5 minutes:
Try simple calisthenics like arm swinging, trunk side-bending, sit-ups, push-ups, half-squats and stretching of arm and leg muscles.
Result:
A more toned and relaxed body
If you have 10 minutes:
Engage in some skipping or aerobic dance routine (either free form or with a video DVD/CD).
Result:
A short burst of cardiovascular exercise to burn some calories.
If you have 15 minutes:
Walk up and down stairs (use the common stairs outside if you are living in a flat or condominium).
Result:
Defined hamstrings and quadriceps as well as shapelier calves.
If you have 20 minutes:
Take a brisk walk to the neighbourhood shop for some quick shopping. Push the trolley and squat/bend up and down as you browse the supermarket aisles.
Result:
A brief full body workout.
At work
If you have 5 minutes:
Tone up arms with bicep curls. Hold a file in each outstretched arm in front of you, slowly flex elbows and touch the file to your shoulders, then bring arms back to starting position.
Result:
Goodbye, underarm jiggle!
If you have 10 minutes:
Stretch and tone your sides with a seated side-bend. Seating upright, carry files on each outstretched hand and take deep breaths as you lower your body to the right and left slowly.
Result:
Banishes spare tires and keeps your spine flexible.
If you have 15 minutes:
Alight one bus-stop before your designated stop and take a short power walk down to your office. Alternatively, you can also skip the escalators and take the stairs at the train stations.
Result:
Provides a quick energy boost and helps tone glutes and legs.
If you have 20 minutes:
Offer to buy lunch for your colleagues. Take a brisk walk to food stalls and carry the packets of food back. Take the stairs if you have spare time.
Result:
A quick calorie burn and lower and upper body workout.
At home
If you have 5 minutes:
Transform your couch into a workout tool. Try body weight squats – standing in front of your couch, lower your body until your bottom touches the couch, then slowly raising yourself up to starting position.
Result:
A great flab buster for butt and thighs.
If you have 10 minutes:
Relieve tight back muscles with cat stretches. Get on all fours, inhale deeply and let your body relax. Exhale slowly and “pull” tummy towards spine.
Result:
Tones up stomach muscles and eases tension in the back.
If you 15 minutes:
Set aside some time every weekend to clean your house. Vacuum, mop, wipe and do the laundry, whatever you have to do to keep your place spick and span.
Result:
A full-body workout. Reaching for hard-to-reach corners will also give you a full stretch.
If you have 20 minutes:
Play with your kids – hop scotch, skipping or hide-and-seek. Alternatively, try running on the spot or skipping while watching television.
Result:
All the running and jumping around will work up a sweat and burn some calories.
