Many people cannot find time to exercise. This cause leads to a sedentary lifestyle and health problems. Scientists claim that even the busiest people can find 15 minutes to work out. Even a short physical activity once or twice a week helps to keep fit and improve health.
If you don’t have time to visit the gym, you can use short workouts. This type of physical activity is a great alternative way to increase your level of physical activity.
In addition, people with certain diseases cannot use prolonged training because of the risk of harming their health. Although, such people need an active lifestyle. Therefore, short workouts can save them from a sedentary lifestyle.
You can do short workouts at a pace that suits you. If your health allows, you can do high-intensity workouts like Tabata or HIIT. If you have some physical limitations, give preference to exercises that are performed slowly. This kind of workout does not endanger your joints and heart. In this way, you get benefits without risking your health.
Short and infrequent workouts using only five exercises allow you to put the necessary load on all major muscle groups.
You can do short workouts every day. Your muscles will be able to recover quickly after such training because a small load does not injure muscle fibers.
A short workout for the entire muscle group.
You can do this set of exercises for all major muscle groups at home. Training will allow you to find flawless form in the shortest possible time.
Train the muscles of the legs and back.
Wide leg squats. Do 3 sets of 15 reps.
Workout for the muscles of the legs and buttocks.
Forward lunges. Pay your attention to the fact that when you up, you should lean on the heel of your working leg, and not on your toe. Violation of the technique for performing this exercise will not put stress on the buttocks. Do 3 sets of 15 times on each leg.
Stretching the back muscles.
The slopes of the mill. Feet shoulder-width apart, touch with your right hand to your left foot, and then with your left hand to your right. The back should be straight.
Leaning forward in the lotus position. Sit in the lotus position and bend forward trying to reach your chest to the floor. Do not round your back. You should do forward bends 12 times
Training the oblique muscles of the abdomen.
Twists to the opposite knee. Lie on your back, bend your legs at the knees, lifting the body, reach with your bent elbow to the opposite knee. Do 15 sets.