Modern times are fast and furious. And they demand the best from you. Great performance, total focus and an endless hunger for more seem to be the basic requirements to make it in a world where results are top priority and they need to be delivered on time.
Which is exactly what a lot of people out there don't have anymore. The ever-increasing pace the world moves by demands not only perfection, but a virtual omnipresence and the imperative need to multitask at the best level to meet our goals and still have time to look our best.
Slimming machines, miraculous pills and exotic weight-loss treatments, they all appeal to our lack of time and the desire to keep our self healthy, young and beautiful.
And let's be honest. In a world filled with instant gratification-seekers constrained in tight schedules we all love a quick fix, especially when it comes to our body.
"I love to take care for my body. Both for healthy reasons and for my job, but sometimes I just don't have the time. I take care of my family in the morning and by the end of the day I am usually just burned out to do any physical activity. My exercise routines usually take place during the weekends, but I am missing the energizing factor that regular exercise gives to a day".
A regular complaint by hard workers that usually don't have the time to juggle between home, exercise and work. So it may come as a surprise to know that this quick fix can be a fast, healthy solution that provides us with the necessary energy and stamina to meet the busy schedule ahead while taking good care of ourselves, all with excellent results.
According to a new article published in the May-June issue of the American College of Sports Medicine's Health and Fitness Journal, exercising only 90 minutes a week, or 15 minutes per day can help you keep your weight under control, stretch your muscles and provide the necessary cardiovascular kick start to energize the body and keep a healthy heart.
But here´s an interesting fact that will help you appreciate this whole exercise routine at a whole different level.
Exercising is much more than just burning off calories and losing weight. Moderate amounts of exercise can extend a person's life expectancy by up to 4.5 years, regardless of their weight. And this expectancy can increase if physical activity is done regularly.
It doesn't matter if you are overweight or have a normal body mass index, exercising regularly will not only help you shed off those unwanted extra pounds, it will also increase your life expectancy by 4.5 years, compared to those who don't work out.
And considering that the # 1 excuse for not exercising is lack of time and the plain idea of slaving away in a gym for never-ending sessions of exercise a week is the worst nightmare for some, here is the perfect solution!
The first thing that the 15-minute-a-day-workout implies is that you will pump your body on a daily basis. A lot of people are used to a 3 times a week workout, but this is a whole new perspective on body workout that will definitely give results. But don't worry, you will get used to it in no time.
The secret behind the 15-minute-a-day workout with miracle results is that the combination of high intensity intervals with short rest periods (30 sec) provides the same cardiovascular and fitness benefits as a longer workout.
1. Warm-Up: (4:00 m)
The first step to a successful routine is always the initial warm-up. Warming up is very important for any physical activity as it will provide the energy for the rest of the workout.
A soft jogging routine with deep breaths, soft knees and total focus will get you in the workout mindset by toning up the muscles, getting the blood flow going and preparing your entire body for the routine.
Include some straight arm jacks to warm up the shoulders and rest every 30 seconds.
Also, flexing your legs will help you warm up your calves and stretch out the quadriceps.
Remember, it's very important to keep the abdomen tight at all time while keeping your knees soft. Try not to clinch your jaw and maintain a relaxed posture with deep breaths.
2. 1st rest period (30 – 45 sec)
Once the warm-up is done, take your feet apart and stretch your entire body while deeply inhaling. Try to become aware of your body.
Stretch your legs so that muscles can regenerate after the initial workout. Count to 5 and switch to the other leg.
Slowly put all the weight down to the floor while stretching your legs and then back up. Be careful not to get dizzy.
3. 2nd high intensity interval
The 2nd high intensity interval will focus on both lower and upper body exercises.
Single leg Lunge: Arms on your hips until the opposite knee touches the ground. Set of 15 and rest for 30 seconds.
Repeat with the other leg. Set of 15 and rest for 30 seconds.
Split Lunge: With the opposite leg on a chair. Set of 15 and rest for 30 seconds.
Repeat with the other leg. Set of 15 and rest for 30 seconds.
Do two 15 push-up sets. Rest for 30 seconds after each.
If it's too hard, try doing less, or do them with your knees on the floor, cobra style.
Next day try do 2 or 3 more than the previous day, until you reach 15. If you can do more, go ahead.
Remember to stretch and breathe. These are the most important aspects of the rest period. Drink some fresh water and clean yourself for the 3rd and last workout of the day.
4. 3rd high intensity interval
Ok, so here is where the workout gets a little tougher, but it's all worth it. It´s divided into 4 routines. Let's start with some jumping jacks to get to blood flow going again. Push your legs apart and stretch your arms really high. Do them for 1 minute and rest for 30 seconds.
With your hands on the floor and your belly up and in, stretch your right leg while you bend your left one. Quickly, do the opposite movement, stretching your left leg while bending the right one. Start slow and work your way to a faster workout. 1 minute and rest for 30 seconds.
For the next exercise, go down with your legs totally stretched and quickly bring them forward. Use your feet to push yourself up and jump. Go down and knees back. Do it for 1 minute and rest for 30 seconds.
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And last, a little kickboxing. Start with a slow march while throwing some punches.
Now push your left leg forward and your right leg back. cover your face with your left hand and throw a punch with your right arm. The right arm must be completely stretched out and the hand should form a fist. Do it for 15 times and then do it with your opposite leg and arm.
Go back to your initial position. Pull your right leg back and throw a kick with your left leg. Your right foot should be pointing out, never in. Do it for 15 times and then do the punch followed by the kick.
It's ok if you can't stretch your leg completely. This routine will help you strengthen your thighs and quadriceps.
With practice you will get there. If this is your first time doing this routine, start slow so you can prevent any pulled muscles. Do it for 1 minute and rest. Remember to breathe and hydrate yourself.
Musab Zain is a fitness writer and has helped people live a healthy and active life. You can grab his FREE report on how to lose weight by following this link.
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