You’ve got a busy schedule what with work, family and everything in between. Finding the time to exercise can be difficult, even more so now that you can’t take refuge at the gym.
With that in mind, we’ve put together 10 exercises that you can do in short bouts. You can split your workout routine and do each exercise individually, or you can do them together when you have the time, whichever’s easiest for you.
Each exercise focuses on at least one key area of the body, and when done properly, can have the same benefits as continuous workouts. Staggering your workouts like this will also help to keep you motivated and interested.
Here’s the perfect fitness 10 that you can do in the comfort of your own home, plus one bonus workout!
Flexibility is an important part of fitness. Stretching your upper and lower body can help to relieve tension in your muscles, prevent injury and improve your overall range of motion.
The plank might not be loved by everyone, but it has major benefits for your core muscles. Holding yourself in position will utilize a range of upper and lower body muscles, which can also help prevent back pain.
This is a high energy exercise that gives your whole body an effective workout. It integrates different movements, including push ups, squats, as well as jumping! You’ll train your pectorals, gluteus, hamstrings and abdominals, whilst working on your aerobic fitness.
Picking up a pair of dumbbell weights is be a great way to strengthen your biceps and triceps, whether you choose dumbbell curls or overhead presses. You’ll also be engaging your back and core muscles, whilst rotating your joints.
Squats are one of the best forms of strength training. Bending those knees can help you build your quadriceps, hamstrings and gluteal muscles, as well as helping boost endurance and burn calories.
This exercise has similar benefits to squatting. Lunging forward and backward or side to side will help to strengthen and stretch your lower body muscles, including your quadriceps and gluteus.
Pilates is all about stabilising your body. This muscle-strengthening exercise has become popular in recent years due to its physical and mental benefits. Pilates will strengthen your muscles, improve flexibility, posture and balance, as well as reduce joint pain and injuries.
Sit ups sometimes get bad press when it comes to lower back pain. However, they are an effective exercise for strengthening your abdominal muscles, whilst working your hip flexors, pectorals and neck muscles.
Like sit ups, crunches focus on your core muscles, including your abdominals, as well as muscles in your hips, pelvis and lower back. This form of strength training can be tough, even in short bouts, so make sure you carry out each crunch with care.
Push ups are one of the most effective physical exercises for improving your upper body and core strength. The simple movement of pushing off the floor will work your arm muscles, as well as your pectorals and abdominals.
And one more for good luck…
The Orbitrek X17
For a full body workout, look no further than the Orbitrek X17. This multi-trainer is easy, quick and fun to use. Not to mention, a totally game-changing fitness experience.
The Orbitrek X17 has 17 different burn paths and combines the movements from 5 different workouts into one exercise machine. This is all thanks to a breakthrough innovation: its unique dual crank mechanism. The technology creates ever-changing pathways and movements, as if you were training on natural terrain. You’ll activate more muscles and burn 34% more calories in a shorter period of time compared to a standard exercise bike.
Want to know more? Discover the Orbitrek X17 today.