Do you sometimes think life is controlling you instead of the other way around? When we become overwhelmed, it is imperative that we stay strong and healthy. Stress takes a toll on the body, but with a little effort, we can fight back. If lack of time is the problem, and let’s face it, there ever enough time in the day, here are some effective workouts that can be completed in less than thirty minutes without even entering a gym.
The first simple, but strenuous exercise that can be completed is the lunge. The lunge is good for your body because it works the gluteus, quads, and hamstrings all at once. While doing this exercise, you need to stand tall with feet hip-width apart. Place your hands on your hips or hold weights, and take a controlled step forward with your right leg. Remember to keep your spine tall, and lower your body until your front leg and back leg form a 90-degree angle. Then bring your right leg back to start, then switch to do the other side by stepping forward with your left leg. Repeat this exercise 10 times on each side.
The next exercise is a killer, but it works, and it is called burpees. If you are familiar with burpees, you know they target your core, chest, and legs simultaneously. To do this properly, first stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat. Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position. Quickly move your feet forward so they land just outside of your hands. Reach your hands up and jump into the air, then immediately lower back into a squat for the next rep. Repeat 8 to 12 times, if you’re able. Be careful with this one!
Squats are the next exercise on the list. Luckily you can complete this exercise just about anywhere. This one works your core and lower back. To complete this exercise begin with feet hip-width apart, arms either at your sides or holding weights. Keeping your weight in your heels, begin lowering your legs and raising your arms in front of you. Keep your back straight, and lower until your thighs are parallel to the floor. Remember to keep your knees in line with your toes the entire time, maintain an even pace and rise back to a standing position. Repeat this exercise 15 times.
The last exercise that is effective and can be done at your home is the plank. This exercise engages the muscles in your abdomen, lower back, hips and arms. Begin this exercise by lying on the floor as if to do a push up. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Then engage your core by sucking your belly into your spine. Hold this for 2 minutes, and repeat 3 times.
Do these to make your body healthy and strong, allowing you to face the day head-on and take charge of your life.