When you don’t have a lot of time to workout, there are exercises that can help you get in shape quickly. Of course, you need to make sure you do them correctly, as not to cause injury to yourself. Even busy people can find time to do the workouts listed below. Here’s what you need to do in this training program:
- Warm-up for five minutes – arm and leg swings, neck and knee warm-ups, squats, and body bends and rotations.
- Set up a timer for 15 minutes. Do each exercise one right after the other, stopping to rest when you need it. Repeat each exercise within that 15-minute timeframe.
- The training set should be repeated every couple of days, with an increase in reps taking place.
- After three to four weeks, raise the time spent on the exercise to 20 minutes.
Sumo Jump Squats
Stand with your legs apart with toes pointed outward. Pull your hips a bit back and squat until your knees are at a right angle. Pull your butt cheeks together and jump up straight and land on the ground as softly as you can. Do this 12 times.
Push-Ups With A Raised Hand
Get into a plank position, with your body in a straight line. You want your stomach and leg muscles to feel some strain. Breathe in and bend the elbows to create a right angle. Then, go down. When you breathe out, push-up and use your other hand to touch your shoulder. Do this 12 times. If you need to, you can prop yourself up with your knees.
Get into the plank position with your neck, back and legs creating a straight line. Your stomach muscles and legs should be strained. Bring your feet to your hands to jump up straight, straightening your arms out when you do. Go back to the sitting prop position and do another jump. Do this 12 times.
Get into the plank position, pulling one knee to the elbow and going back to the original position. Repeat the move with the other side. Do this 12 times.
Jumps Forward and To The Side
From a half-squat position, jump forward and to the side and repeat the move, going to the other side. Do this for 12 times.
Raised Hand Plank
Get into the plank position, making sure you’re forming a straight line, and your stomach and leg muscles feel strain. Lift one arm until it’s parallel to the floor and move the leg to the side. Hold and go back to the original position. Be sure you repeat the move for your other arm. Each side should be done three times.
Jump With Knees To Chest
Your heels should be about shoulder-width apart. Slightly bend your needs and have your hands in front of you. Jump up and bring your knees to your chest as high as possible. Land as softly as you can. Do this for 12 times. Here are 7 additional exercises that can get rid of side fat and folds easily.