Whether or not you work a typical 9-to-5 job, finding time to exercise can be a challenge. When you factor in the time spent commuting, working, chauffeuring the kids around town, preparing meals and sleeping, there often doesn’t seem to be any time left for visiting the gym.
If that's the case for you, it may be time to try bodyweight workouts. Bodyweight workouts are composed of moves you can complete with (as the name suggests) your own bodyweight to strengthen muscles and elevate your heart rate.
The best part? You can complete these workouts anywhere, and there are no weights, machines or gym memberships required. (A pull-up bar is nice to have around, but is by no means essential.)
Here are some basic bodyweight resistance exercises you can try today:
Get some cardio in by performing 30 seconds of jumping jacks followed by 30 seconds of high knees. Repeat this combination three times.
Work out your lower body with 30 seconds of squats followed by 30 seconds of lunges. Complete this cycle three times, and if you need an extra challenge, try adding dumbbells.
Tone your upper body by completing 30 seconds of pushups followed by 30 seconds of tricep dips, times three. Remember to keep your spine straight and elongated in order to work your core during this exercise.
Get on the ground to tighten your core with some Russian twists and bicycle crunches. Complete three sets of 30-second intervals each.
Work toward an exercise goal, like completing 100 pushups. Once you’ve achieved that goal, set a new one!
Try this workout when you’re “crunched” for time. Complete one minute each of chin-ups, push-ups and burpees with a 60-second rest between each exercise.
Before you begin any exercise regime, be sure to consult with your healthcare provider to determine your body’s specific needs and limits. For those times you find an opening in your schedule for exercise, check out Goshen Health's fitness classes.