Short on time? Stick to these 5 Types of Exercises
Let’s face it, we are all short on time.
But time doesn’t have to be the thing that prevents you from working out.
In fact, the following 5 categories of exercises can be done 3 times a week in less than 20 minutes to build better body composition, increase strength and endurance and improve flexibility.
(these can be done from your knees or your toes)
-dumbbell chest presses
-pull-ups (overhand grip) and chin-ups (forearms face your face)
-Twisting Planks or Side to Side Planks
(lift up on one side and then carefully transition to the other side)
(the image below is a prisoner squat; you can also have your arms relaxed by your side or hold dumbbells in your hands)
(this can also be done with a dumbbell or kettlebell)
be sure to use your legs for the lift and not your back
(knees can be bent or legs can be straight)
-Moving Planks
(if you are just starting out don’t try this with your feet on the bench )
you can always move your hands as well
-Hanging knee or leg raises
Pick 1 exercise from each category.
Select an appropriate weight- feel free to vary the weight you choose from workout to workout based on how you are feeling.
Do as many reps as you safely can- before it becomes hard.
Stop if it is ever painful.
When you are through all 5 exercises- repeat them.
Repeat as many times as you can in the 20 minutes.
Record your progress in a training journal.
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