Do you have time to work out? Of course you do!

· January 10, 2017
To stay in shape we need to make time to work out every day. However, you don't need to go to the gym or take an hour or more out of your day. Just be willing to do a high intensity training session for about 20 minutes at home.

A sedentary lifestyle has become one of human health’s worst enemy! Unfortunately, as time goes by, more and more people fall into this trap of believing that there is no time to work out in their busy lives.

We spend many of our working hours at a desk. Many of our household chores also require us to do paperwork. Then there are academic pursuits where you can spend hours on end at your desk. As a result, many people find it hard to keep up an active lifestyle.

The problem is that little by little, people start to have issues with their metabolism. This eventually affects their quality of life.

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However, you don’t need to go to a gym to stay in shape. There are many different exercises you can do at home.

The following exercises take less than 20 minutes. Additionally, you can do a full workout routine with them. This means you can strengthen all of your muscles and lose weight.

Are you ready to start?

No Time to Work Out? Try these Exercises

We’re going to introduce to you a physical training routine based on working out in intervals. It will require you to put all your effort in. The routine works by reducing the time you have while increasing the difficulty.

If you still believe you have no time to work out, think again. The goal of this routine is to take 10-15 minutes of exercises that can help you get the same results as an hour in the gym.

The best thing to do is to get rid of excuses. These exercises can be done anytime and anyplace, including your home or office.

1. Jumping jacks

Woman in pink doing jumping jacks diagram how to

  • Standing up straight with your feet together, jump and separate your feet. At the same time, lift your arms high above your head. Then jump again, but bring your feet together and drop your arms down to your sides. Try to keep your arms and legs moving to the same rhythm.
  • Repeat this exercise as fast as you can for 30 seconds.

2. Squats

  • Stand with your feet shoulder width apart. Slightly bend your knees.
  • Drop your gluteus as if you were going to sit. Keep your back straight.
  • Your gluteus should not go below your knees.
  • Then, rise slowly.
  • Repeat as many times as you can in 30 seconds.

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3. Cross crunches

Woman on yoga mat doing cross crunches make time to work out

  • On a yoga mat, lay on your back with your knees bent. Your feet should be flat on the floor. Put your hands behind your neck.
  • Do crunches, but try to touch one elbow with the opposite knee. Then switch elbows and knees on the next repetition.
  • Do as many as you can in 30 seconds.

4. Bridge

  • Lay on your back with your arms at your side. Bend your knees and put your feet flat on the floor. Then, lift your hips as high as you can while keeping your arms and head on the floor.
  • Stay in this position for 20 seconds. Do three reps in a row.

5. Triceps

Woman using chair at home to work out triceps

  • Start with your shoulders next to a flat surface, like a chair. Then put your hands on this surface and support your weight on your arms. Kick out your feet a little.
  • Lower your body with slow movements. Never let your arms go past a 45-degree angle to your body. Then, lift your body as high as you can.
  • Do 3 sets of 15 reps.

6. Plank

  • Laying face down, support yourself with your forearms and your toes. Make sure you keep both your abdomen and back straight.
  • Hold this position for 30 seconds. Lastly, don’t forget to squeeze your glutes and abs.

7. Splits

  • Start by imitating the form of a stride or a lunge.
  • Jump and move your forward leg back and backward leg forward.
  • Repeat for 20 to 30 seconds.

8. Lateral obliques

  • Lay down on your right side. Put all of your weight on your right forearm and the side of your right foot.
  • Lower and raise your left leg as slowly as you can. Do repetitions for 1 minute, then change sides.

How to Stay in Shape if You Have No Time to Work Out

Woman eating a delicious salad work out and eat healthy diet

Physical exercise is one of the pillars of staying in shape. However, it isn’t the only thing we need to do. Diet is actually the most important component when it comes to losing or maintaining weight. Therefore, the effectiveness of exercise depends on our other habits, such as diet and lifestyle.

In order to stay healthy and maintain a healthy weight, you need to eat a balanced diet. This means paying attention to the calories and nutrients we eat.

It’s also important to limit the amount of alcohol you drink. This is partly because alcohol is a large source of empty calories and toxins.

Lastly, you need to avoid stress as much as possible. You can practice relaxation techniques, such as meditation and yoga, and make sure you are sleeping well. These are all habits you need for both mental and physical well-being.

  • Jakicic, J. M., Winters, C., Lang, W., & Wing, R. R. (1999). Effects of intermittent exercise and use of home exercise equipment on adherence, weight loss, and fitness in overweight women: a randomized trial. Jama282(16), 1554-1560.
  • Perri, M. G., Martin, A. D., Leermakers, E. A., Sears, S. F., & Notelovitz, M. (1997). Effects of group-versus home-based exercise in the treatment of obesity. Journal of consulting and clinical psychology65(2), 278.