Don’t let time constraints be an excuse for not exercising. International studies have shown that short workouts with consistent intensity can be more effective than lengthy high-intensity workouts. This method suits the busy lifestyle of modern society.
High-intensity interval training, such as brisk walking for 2-5 minutes, stretching, or climbing stairs, are simple forms of exercise that you can adopt. By quickly changing your lifestyle habits, you will see results in no time.
What is a quick workout?
Quick workouts are simple and efficient exercises performed in a short duration. Specifically, you can break down your workouts into smaller segments and utilize 5-10 minutes throughout the day to train. Exercises such as push-ups and pull-ups are perfect for this type of training.
However, within a 5-10 minute window, you won’t be able to perform exercises that require equipment like weights, as the preparation time for these exercises usually exceeds your available training time.
Quick workouts are an efficient way to exercise in a short time.
Benefits of Short Workouts
For those with busy schedules, short workouts still provide more value than no exercise at all. While this method is beneficial for health, it cannot entirely replace the habit of regular, lengthy workouts.
Another advantage of short workouts is that they typically don’t make you sweat profusely, and the exercises are relatively easy to perform. You don’t need special sportswear; just put on your regular clothes and get moving.
According to research by Dr. Mary Murphy from the University of Ulster (UK), short workouts boost metabolism. Even after you stop exercising, your body remains in an active state, continuing to burn calories. Performing multiple short workouts throughout the day or week can burn more calories than a single lengthy session.
Research indicates that quick workouts can aid in weight loss, reduce body fat, and improve cholesterol levels.
Research shows that quick workouts can aid in weight loss, fat reduction, and improved cholesterol levels.
Some Quick Workout Examples
During the holidays, when you’re busy with lavish meals and have no time to exercise, or when you simply feel lazy and don’t want to spend 20-30 minutes working out, quick workouts are the perfect solution.
The goal of these workouts is to take advantage of small pockets of time throughout the day to replace sedentary activities with light but effective movements, gradually improving your physical condition. You can dedicate 5 minutes of your lunch break to perform a few simple exercises, take the stairs when getting your meal, or try the following 4 exercises to increase your activity level.
Walk After Meals
According to the New York Times, a recent study published in the British Journal of Sports Medicine found that even a brisk two-minute walk after a meal is more beneficial to your health than you might think.
Experts advise against underestimating the power of these small actions; when done consistently, they contribute significantly to your overall health. Even simple activities can yield surprising results.
According to HCA Florida Healthcare, walking after meals can help you manage your weight more effectively. This activity not only burns calories and reduces fat accumulation but is also particularly effective when done immediately after eating. Walking also boosts your metabolism, making it a healthy and cost-effective way to lose weight.
Walking after meals boosts your metabolism, making it a healthy and cost-effective weight loss strategy.
Push-ups
Push-ups are a fantastic way to build strength in the shoulder, chest, and arm muscles. Not only do they help you build strength, but they also burn a significant number of calories during the exercise, aid in converting excess fat in the abdomen, and moderately increase muscle mass. Doing push-ups daily is an effective way to reduce belly fat and develop muscles healthily.
Burpees
The burpee is a perfect combination of squats, planks, push-ups, and jumps. With this sequence of exercises, you’ll efficiently burn calories. Burpees not only increase strength but also improve blood circulation to the heart, providing numerous health benefits.
Lunges
Lunges help lower your body’s center of gravity and maintain that position for a set period, deeply engaging the major muscle groups in the lower body. This not only boosts metabolism but also stimulates calorie and fat burning, effectively aiding in weight loss.
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