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Often, a properly executed yet simple work out can make you feel good in a short period of time. You can include these exercises during your lunch break, or just before an upcoming appointment. What’s good about these exercises is the fact that are not too straining, so won’t sweat that much. Bear in mind though, these routines are not meant for body building, but more towards maintaining a healthy and desirable physical appearance within roughly an hour’s time. It’s vital that you have a healthy snack at least an hour prior to the workout, and a complete meal afterwards.

Cardiovascular and Lower Body Workout

A simple yet effective cardiovascular work out would be daily walks. Doing this simple exercise for half-hour sessions is easy enough for most people. Just jump into your most comfortable trainers and go for a stroll around your area.

If the weather doesn’t permit, don’t abandon this routine! You can simply replace the walk by utilizing a staircase. Just spend 30 minutes going up and down the nearest staircase. This option is not only good for your heart, it also tones your leg muscles.

In order to maintain consistent progression, increase speed of your walks on a weekly basis. You can also exercise your will to succeed by setting goals and gradually increasing the distances you walk. For best results, rotate your cardiovascular sessions for an even more well-rounded work out: alternate between the staircase and walks on a daily basis.

Simple Pushups

Simple pushups will exercise your chest area, triceps and rear deltoids. Go for 3 sets of 10 to 15 repetitions (depending on your fitness level), and increment the repetitions as the movement becomes less challenging. Once they become too easy, increase the workout by elevating your feet on a stable furniture to increase the resistance.

1. Lay yourself face downwards on the floor with your legs extended straight behind you and with your hands flat down just beneath your shoulders. Please ensure that you keep your back flat and your head in it’s natural position at all times to avoid unnecessary strains.
2. Ease yourself into the first position by extending your arms, lifting your entire body off the floor surface.
3. While ensuring that your body’s position is stable, go down until your nose almost touches the floor. Exhale as you push back to the initial position with your chest and arms. Don’t lock your elbows as you need to maintain constant tension on your muscles instead of joints.

Close-Grip Pushups

Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and gradually increase the repetitions as the movement becomes easier.

1. Use the same starting position and breathing pattern as the simple pushup. Bring your hands close to each other forming a triangular shape with your index fingers and thumbs.
2. As you descend downwards, your elbows should go to your sides. This action applies more strain onto your triceps and inner chest.
3. Close-grip pushups require more dexterity. By ensuring the stability of your body, your trunk muscles will be worked out through the entire exercise. Initially, close-grip pushups may strain your wrist area, so make sure you’ve done proper stretching and start off slowly.

Wide-Grip Pushups

Wide-grip pushups focuses more on your chest, rear shoulders and areas of your back muscles. Carry out the same sets and reps as mentioned earlier and slowly increase the reps as the movement becomes easier.

Use the same initial position and breathing system as the simple pushup. Your hands should be placed beyond shoulder width, with your fingers pointing headwards. This wider position focuses the tension onto your shoulders and strengthens your pectorals. Wide-grip pushups are significantly harder, so you will tire sooner than with other pushups.

The pushup variations mentioned above will assist in toning and strengthening your upper body muscles. For more exercises, try these simple moves. The only equipment you’ll need are either 8 or 15 kg dumbbells, and a few minutes.

Legs

These exercise will build up muscles in the thigh and buttock areas. Firstly, spread your legs to hip width and keep them fully extended. While holding the dumbbells in each hand and maintaining a straight posture, slowly bend your knees until your thighs are horizontally aligned to the floor. Proceed by slowly returning to the initial position. Repeat this exercise until your legs tire, but don’t overdo it!

Chest

To work out the pectorals, lie flat on a bed (facing upwards) and hold a weight in both hands hovering them above your chest. Extend your arms while having the palms facing each other. Next, lower the dumbbells outwards and downwards until they are parallel to your shoulders. Slowly breathe out, and lift the dumbbells back to their starting position. Go for eight sets of 8 to 12 reps.

Arms

The following exercise will assist in strengthening your biceps. Sit on the edge of a secured, heavy chair with your both feet placed apart to about hip width. Hold the weights with your palms facing inwards towards your body. Extend your arm, and alternately curl the dumbbells up one at a time in a small arc towards your shoulder. Be sure to rotate your forearm so that your palm faces your shoulder at the end of the upward movement. Aim for three sets of 8 to 12 reps.

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