14 exercises for those who do not have enough time for exercise!

Many people are busy and for various reasons, they cannot take enough time to exercise. In fact, several hours of exercise a week is not possible for many people, and for this reason, many people completely eliminate exercise and physical activity from their lifestyle. You need 1 hour of time a day. Considering your job, school, university, housework, sleep, etc., this 1 hour seems like a lot of time and you may not be able to devote it to exercise. You may also think that exercising for less than 1 hour has no results and is actually a waste of time. For this reason, you say to yourself that it is better to leave sports altogether and consider the time for more important work.

BingMag.com 14 exercises for those who do not have enough time for exercise!

Many people are busy and for various reasons, they cannot take enough time to exercise. In fact, several hours of exercise a week is not possible for many people, and for this reason, many people completely eliminate exercise and physical activity from their lifestyle. You need 1 hour of time a day. Considering your job, school, university, housework, sleep, etc., this 1 hour seems like a lot of time and you may not be able to devote it to exercise. You may also think that exercising for less than 1 hour has no results and is actually a waste of time. For this reason, you say to yourself that it is better to leave sports altogether and consider the time for more important work.

But this belief is completely wrong. You don't need to exercise for 1 hour or more to get results. In fact, there are sports and exercises that can improve your health and fitness in less time and lead to fat burning and muscle building. Intermittent and tension training methods are known. In the following, we will take a look at this training method and its benefits, then we will go to the best sports exercises that lead to the most progress and results in a short period of time. So, if you don't have enough time for exercise and at the same time you want to have a useful and appropriate exercise, then follow us.

What is intermittent and tension training?

BingMag.com 14 exercises for those who do not have enough time for exercise!

Interval training is a type of exercise that involves short periods of high-intensity exercise followed by short periods of low-intensity exercise (or rest) for recovery. They continue. This cycle is repeated several times in a row and more or less for a period of 15 to 30 minutes. Like running very fast or repeating a certain movement faster. A popular example of interval and stress exercises is running on a treadmill, which should be done periodically by increasing and decreasing the speed of this machine. For example, you first run at a high speed on the treadmill, then you do this at a lower speed that is easier to do. Intermittent and tension exercises can be the best option to solve this problem and come to the aid of those who really intend to exercise. Many studies have been conducted on these exercises and have shown that they are a very good alternative to other sports exercises. are and need much less time; For this reason, they can be suitable for everyone.

In the end, we must say that the two unique advantages of periodic and tension exercises are that depending on the type of sport you choose, you can easily do them at home without the need for a gym or a trainer. do and also they use and strengthen all parts of your body, from legs to arms and stomach. Home and time saving are considered. To perform these exercises, you must have an intense period of 30 seconds including performing the exercise, and then rest between 30 and 60 seconds and do the recovery period. You can do each exercise multiple times or use all the exercises together, perform each for 30 seconds, then rest and move on to the next exercise.

Perform these exercises in a way which we reviewed will give you the following benefits.

  • Improves type 2 diabetes.
  • Strengthens cardiovascular health.
  • Increases the consumption of excess oxygen after exercise and leads to burning calories while resting.
  • It causes the release of hormones of muscle growth and fat burning.
  • Increases longevity.
  • It helps to balance the level of hormones in the body, improve diseases and lose weight.

1. Squats

BingMag.com 14 exercises for those who do not have enough time for exercise!

Squats can be considered a simple sit-up, but to do it, you need safety. Observe and move your body properly. To perform the squat exercise, you must first stand and spread your legs shoulder-width apart. Keep your back straight, tighten your glutes, and gather your shoulders for proper form. Keep your head straight, looking forward and your neck in line with your spine.

Now sit down and perform the movement as if you were going to sit on a chair. You should feel the heels of your feet sinking into the ground. The knees should be in line with the middle toes. Lower until your thighs are parallel to the floor, then press into the return to the starting position by lifting the heels and tightening the butt muscles. If the upper body moves forward, a lot of pressure will be applied to the toes and knees. Try to apply pressure to the heels to keep your upper body straight and your body weight distributed.

Do this cycle quickly for 30 seconds, then rest for 30 to 60 seconds.

  • Do squats hurt the knees? (Tips for better exercise)

2. Climber's movement

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform this exercise, first put your hands and feet on the ground and spread them shoulder width apart. and get into the plank position. Now bring one knee towards the chest and engage the abdominal muscles. Then, without pausing, move the legs and bring the other leg towards the chest. Remember to keep your shoulders and arms still and motionless while performing this movement.

You can also do this exercise crosswise. This movement is just like the regular climber, except that you have to move the right knee to the left elbow, and the left knee to the right elbow, and perform the movement in a cross and alternating manner. Do this exercise for 30 seconds and periodically, then rest for 30 to 60 seconds.

3. Swedish swimming

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform the Swedish swimming exercise, first put your hands and feet on the ground, raise them more than Stand shoulder width apart and get into a plank position. Tighten and engage the core muscles and legs so that the upper body and lower body are stable and in a straight line.

Now bend the elbows until the chest is facing the floor. Stare more or less to one side so that your neck remains motionless and your head does not hang. Push off the floor and return to plank position. Tighten the chest and arm muscles. Do this exercise for 30 seconds, then rest for 30 to 60 seconds. If this movement is difficult for you, you can modify it a little to adapt to your body. For example, keep your knees on the floor to reduce stress on your arms.

  • 11 Reasons to Add Swedish Swimming to Your Exercise Program

4. Long jump

BingMag.com 14 exercises for those who do not have enough time for exercise!

Long jump is great for using various leg muscles that may not feel pressure in the squat movement. It is suitable. It also leads to increased muscle strength and greater support for the knee joint. Long jump also puts more pressure on the body and increases calorie burning.

To perform this exercise, stand first and spread your legs shoulder-width apart. Step your right foot forward until your center of gravity is in the middle. Lower your body until the knee of the left leg is a few centimeters away from the ground. Now take a long jump and move the left and right leg in the air so that the left leg is in front and the right leg is back. do. You should jump in the same way and switch legs each time. Repeat this cycle for 30 seconds, then rest for 30 to 60 seconds.

5. Plank

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform this exercise, first place your forearms on the floor and stretch your legs backwards. . The tips of the feet should be on the ground and keep your arms straight. Now keep your abdominal muscles tight and raise your hips until your back is as flat as a table top. Avoid raising or lowering your hips too much. Hold this position without any movement for 30 seconds, then rest for 30 to 60 seconds. Be careful to straighten the spine, keep your hips stable and engage the central muscles.

  • What is the plank movement and what are its benefits for strengthening the abdominal muscles?

6. Kneeling and raising the knees

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform this movement, stand first, put the toes together and Put your hands on your hips. Now squat and lift one knee up to hip height. Then lower that leg and raise the other leg. Try to do this with small jumps and move your hands up and down at the same time as your knees. Each hand should be raised with the opposite knee. Perform this exercise with a proper rhythm for 30 seconds, then rest for 30 to 60 seconds.

7. Butterfly Plank

BingMag.com 14 exercises for those who do not have enough time for exercise!

For this exercise, you should be in the plank position, throw your legs to the sides and move Do similar to the butterfly exercise. This will help increase your heart rate and metabolism and increase your calorie burn. Do this exercise for 30 seconds, then rest for 30 to 60 seconds.

  • 6 Incredible Benefits Butterfly movement (and a workout plan to get started)

8. Jump squat

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform this exercise, stand first and spread your feet shoulder-width apart. Get your hips and knees ready to move. Now sit down until your thighs are parallel to the floor. Then by engaging the quadriceps, hips and hamstrings, apply pressure to the ground and jump from your place. Stretch your knees, hips and ankles and straighten your toes. Your toes should be a few centimeters off the ground.

Then land on your toes and keep your knees loose to absorb the impact. Now repeat the same cycle for 30 seconds and then rest for 30 to 60 seconds. When landing, be sure to maintain proper body shape and be careful not to bend your knees. If you reduce the pause between each repetition, you can also enjoy the benefits of aerobic exercise.

  • What is a squat jump and why should you add it to your exercise program?

9. Jumping rope

BingMag.com 14 exercises for those who do not have enough time for exercise!

Jumping rope is an inexpensive exercise that you can easily do at home. You will be able to burn calories and lose weight only by getting a suitable sports rope. If you don't have a rope, you can pretend to jump rope and still keep your body active.

For this exercise, grab a light rope and jump rope quickly. Your main focus should be on the speed of the jump, not the height. Jump rope fast for 30 seconds, then rest for 30 to 60 seconds.

  • 9 amazing benefits of jumping rope that you probably didn't know

10. Squat Drop

BingMag.com 14 exercises for those who do not have enough time for exercise!

The word "drop" means to fall or drop. For this squat, you need to suddenly move your body down and also have small jumps.

To perform this exercise, first stand and spread your feet shoulder-width apart. Keep your hands in front of you. Now imagine that the ground beneath your feet suddenly sinks and pulls you down. Then let your hips go down to the ground and spread your legs a little wider.

Go down until your knees are at a 90 degree angle and hit your palms on the ground. Then move up and repeat this cycle for 30 seconds. At the end, rest for 30 to 60 seconds.

11. Bear crawl

BingMag.com 14 exercises for those who do not have enough time for exercise!

You can strengthen your core muscles, quadriceps and shoulders well with bear crawl. To perform this exercise, first get on all fours and feet on the ground, then engage your core and abdominal muscles and try to raise your knees 2 to 3 cm from the ground by pressing on your hands and feet.

Now move the opposite arms and legs simultaneously and move forward like a bear. Be careful not to raise the hips too much and keep the spine straight. You should also keep the central muscles, abdomen and hips tight so that they are well strengthened. Try to move in the same way for 30 seconds, then rest for 30 to 60 seconds.

12. Reverse lunge and raising the knee

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform this exercise, just like the normal lunge, first stand and put your feet Open shoulder width. Now take the right leg back. Be careful to have enough space behind you. Then lower your body and bend your knees. Be careful that the knee of the left leg does not go ahead of the toe.

Perform the lunge exercise in the same way, then stand again and be in the starting position. Maintain your balance and keep your upper body straight. Simultaneously move the right leg forward and raise its knee up to your stomach. Repeat this cycle for 30 seconds, then go to the left leg and do this exercise for another 30 seconds.

13. Commando Plank

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform Commando Plank, first get into a plank position, engage your core muscles and your back keep it straight.

In this position, your forearms should be on the ground. Now place your right palm on the floor and straighten your arm. Then do the same with the left hand until you are in a plank position with straight arms. Pause for a second and then place the left forearm on the ground and then do the same with the right forearm until you are in the starting position. Do this for 30 seconds, then switch arms for another 30 seconds. At the end, rest for 30 to 60 seconds.

14. Burpees

BingMag.com 14 exercises for those who do not have enough time for exercise!

To perform burpees, you must first stand up, then squat down and put your hands on lay down Now kick your legs back, straighten your arms and get into a plank position. Quickly bring the legs forward and return to a seated squat. Now jump and straighten your body to return to the starting position. this There are four main stages of training. Repeat this cycle for 30 seconds, then rest for 30 to 60 seconds.

You can also do a high jump and bring the knees up as you jump back to the starting position. This makes burpees more difficult and puts more pressure on your body.

  • 6 great burpee exercises to strengthen the muscles of the whole body

Keep these tips in mind Have

Some studies have shown that interval and tension exercises can be dangerous for middle-aged people who have little mobility. It is better to go for this type of exercises who are currently active in sports and have a healthy cardiovascular system.

Despite these, anyone can include periodic and tension exercises in their exercise program. place and benefit from their multifaceted benefits. Of course, if you are not into sports, maybe it is better not to be hard on yourself and to avoid injuries or more serious problems, start your work slowly. Take it and don't rush. You should allow your body to adapt to this training method, then increase the duration of intense periods or the number of exercises.

In the end, be careful that excessive exercise does not have a positive result and can even lead to injuries. So, don't think that the more you exercise, the more benefits you will experience. Apart from this, pay attention to rest days and give your body enough time to recover. Doing intermittent and stressful exercises every day is very dangerous and can cause a lot of damage to health. For this reason, you should have a light and balanced program and not put too much pressure on your body.

  • Muscle recovery dos and don'ts to improve your fitness level

Final word

If you don't have enough time to exercise, but you still want to improve your health and fitness, you should go for interval and tension exercises.

These exercises require little time. And they are suitable for most people. By using these exercises in your exercise program, you can benefit from various benefits and improve your health. Prepare a balanced and efficient exercise program to use the method of interval and tension training in order to benefit from the benefits we have said and get the best results in the shortest time. Of course, you must remember that before implementing this program or any other sports program, you must consult a doctor and make sure of your physical health and your body's compatibility with sports.

This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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