3 Types of Effective Workout to Do in Busy Lifestyle

Whether you’re a mother, a CEO, or an ice cream vendor, there will always be a period in your life where you will get very busy.

You then will start being aware that you need to have a diet plan and a workout plan. But if your problem is time, how can it be possible right? If you already have financial issues, how can a gym membership still fit? Don’t lose hope. As they say, if there is a will, there is a way! Well, here are some suggestions that you can choose from that will fit your lifestyle:

The Scientific 7-Minute Workout

You heard it right, this workout only lasts seven minutes! It is great for people who have the busiest mornings! All you need is a mat and you’re good to go! What is the Scientific 7-Minute workout about? It is actually a kind of interval training which focuses on different metabolic pathways almost at the same time.

In short, it is a series of exercises that designed scientifically to work out almost every muscle group in your body.its fast, easy, and reliable.

Below are the steps in the workout:

  • Jumping jacks
  • Wall Sit
  • Push-up
  • Abdominal crunch
  • Step-up onto chair
  • Squat
  • Triceps dip on chair
  • Plank
  • High knees/running in place
  • Lunge
  • Push-up and rotation
  • Side Plank

The goal is to do the routine 12 times, performing each exercise for 30 seconds with a 10-second interval.

 The Five Tibetan Rites

This type of exercise has been around for ages. This type of exercise is highly recommended for those who want to increase flexibility, are not fond of rigorous routines like the one above or those who would want to do yoga but have no time to go to classes.

The Five Tibetan rites involve five poses which you would do on repetitions. Below are the descriptions for each rite:

Rite 1

Find a comfortable space and make sure it is enough for you to wiggle a bit. Stand with your arms outstretched and that it is horizontal to the floor with your palms facing down. Make it a point that your arms are in line with your shoulders. Then, position your feet that it is about hip distance apart. Find a spot and focus on it while you do your rotations.

The next step would be to spin around (expect to get a bit dizzy, it is okay as blood starts flowing inside your body). Little by little, increase the number of spins that you do until you are able to reach 21 spins. Feel free. Spin like a child. Remember to breathe deeply.

Rite 2

This time, you could make use of a yoga mat because you need to lie down. Then fully extend your arms along your sides an make sure that your palms are facing the floor. Inhale and raise your head off the floor. While doing so, be mindful to chuck your chin into your chest.

Then, all together, lift your legs while making sure your knees are straight and are in a vertical position. As you exhale, lower your legs to the floor while keeping your knees straight and your big toes together as long as possible. Remember to breathe deeply as you lower your legs an end your pose.

Rite 3

This time, you will need to kneel down while making sure your toes are curled under. Then you need to put your hands at the back of your thighs. After making sure that you are comfortable in your current position and that you are able to hold your ground, tuck your chin towards your chest then slide your hands down until it reaches the back of your thighs. Your shoulders should be pushed back and your head is trying to reach the sky as far as you can. Remember to arch your back and move slowly to an upright position. Repeat. Remember to exhale as you end your pose.

Rite 4

Sit down on your mat and make sure that your legs are straight and that they are in front of you. See to it that the distance between your feet is at least 12 inches apart. Look for your site bones and place your palms alongside them. Then, gently drop your head back while you raise your torso but make sure that your knees are bent and that your arms are straight.

You may rest for a few seconds before repeating the pose. Make sure that you breathe in as you rise, hold your breath for a few seconds and breath out as you release the pose. in between the steps.

Rite 5

You will need to lie down to do the last rite or pose. Make sure that you lie down on your belly with your palms face down. Do an upward-facing dog. Make sure to curl your toes under and lift your heart while drawing your shoulders back. Inhale and make sure that you are looking straight ahead of you. Exhale and do the downward-facing dog pose. Relax for a few seconds and repeat.

The Ultimate 10-Minute workout

What’s the difference of this workout from the Scientific 7-Minute Workout? This type of workout is more for those who are into the cardio stuff. The other one is more for people who want to experience intense workouts. Here is a simple guide for those interested in the Ultimate 10-Minute workout:

The first thing to do is to do warm-ups. Loosening stiff muscles are a great start for any workout or exercise routine. This is also to avoid accidents or unnecessary stretching of muscles.

After the warm-ups, you are now ready for the cardio exercises. Here is the list:

EXERCISE 1: March in a place like what you did in your warm-up.

EXERCISE 2: Do some shallow squats with your front arms raised. Make sure that as you lower your body, you lift your arms in front you and that it is parallel to the floor.

EXERCISE 3: Jog in place, be mindful of your breathing.

EXERCISE 4: Do some slightly deeper squats while doing shoulder press at the same time. When you lower your body, fold your arms towards your chest and as you come up, do a shoulder press and then try to reach tour arms as high as you can above your head.

EXERCISE 5: Some jumping jacks and squats. Stepping from side to side, inhale and exhale.

EXERCISE 6: Split squat with a shoulder shrug for 30 seconds.

If time still allows, repeat the sequence. Remember to do some cooling down exercises after working out.