In our hectic world, we are always pinched for time. This usually equates to us not having the time to hit up the gym for a workout!
So are we supposed to skip?
If you are like many of us, that is exactly what you do to our own disservice! It doesn’t seem like a short workout at home is even worth it, right?
Do you realize those few minutes that you have at home (or even at the office), the ones where you are chilling on the couch, could be helping to improve your health and save your life?
The researchers were able to attribute over 675,000 early deaths to lack of physical activity independently of 330,000 early deaths caused by obesity. The best part was that the authors of the study hypothesized that only 20 minutes of simple activity (like brisk walking) was enough to greatly reduce your risk of early death a.k.a. get off the couch!
Quick and Effective Exercise
So simply briskly walking can help reduce your risk of early death? Apparently so! What’s more is that we can use those spare 20 minutes that you “don’t think you have time to exercise in” and help ramp up your metabolism via a high-intensity bodyweight workout that will leave you huffing, puffing and gassed!
Without going into the technical jargon of it all, by performing a circuit workout (cardio and strength training exercises intertwined) at a high-intensity for just 15-20 minutes we can blast calories, build muscle and ramp up our metabolism via the afterburn effect which is commonly referred to as EPOC (Excess Post-Exercise Oxygen Consumption)!
It’s all about getting your body away from its normal resting state via exercise at which point your body must burn calories to get back to its normal resting state after the workout is over.
How are we to do this at home? By simply combining both cardiovascular exercises and strength training exercises we can create an effective workout that doesn’t require any equipment, that you can do literally anywhere, including your office during your lunch break! Sounds simple enough, right?
- The Set-Up
It’s pretty simple to set up performing it is another task altogether. Simply pick your favorite 6-8 exercises that include 3-4 cardio exercises like jumping jacks, mountain climbers, high knees, and running in place, heel jacks and alternate doing those with 3-4 strength training moves like pushups, squats, lunges, pull-ups and dips. When you have your exercise order in place, you are ready to start!
Simply go through that order, performing each exercise for 30 seconds doing as many reps as possible (with proper form) with little to no rest between sets! Repeat 3 times that’s it! Right there you have a seriously taxing full-body circuit workout you can do anywhere that will help build muscle and burn calories!
The next time you have a spare 15 minutes at the house and really want to exercise, give a simple circuit like this a try.
The beauty of simple bodyweight circuits is that they can be done anywhere, anytime, with no equipment and absolutely work! Trust me; if you push yourself through this circuit and take short rest periods, you will blast through calories, build muscle and simply improve your overall health!