Total body workouts that actually work!
Exercise is important because it helps burn calories and keeps your body in shape. But are you working out all parts of your body? If you haven’t changed things around in a while with the exercises you’ve been doing, then it might be time to do so. There are a lot of total body workouts you can take advantage of, which can help you build more muscles in areas that were previously ignored. What are your goals for fitness? You can achieve them by doing more exercises to slim down your body. So try out the workouts that are listed below and find out which ones work best for you.
1. On-The-Go Workout:
If you’re on-the-go and don’t have time to workout at home or even at the gym, then this workout is for you! It’s perfect for doing this in a hotel room, but can also be done in an office. Start out by doing three rounds of this circuit, and extend that to five rounds or more as you get stronger in the future. First, start by doing 10 traditional pushups, but you can bend your knees to the ground if you need some help. Next, jump up and down for 1 minute total, while standing in place and keeping your posture straight. Immediately move to bear crawl holds, doing five of them in a row. The next part will be to do 10 squats in the traditional form. Last, do five leg lifts by bending forward and bending one leg straight behind you; do this for each leg so you have 10 lifts in total.
2. Weighted Workout:
Other total body workouts include weighted workouts. This is a great option if you’re comfortable with using weights and barbells. Each workout should be done with 10 reps, and you’ll have to do three sets total. Make sure you take a short break (less than one minute) in between each of these exercises. Start out with a barbell deadlift with weights that you are comfortable with. Remember good posture so you don’t run the risk of injuring yourself. Next you will do a triceps pushup on the ground, keeping your back straight and your arms at your sides. The third exercise is a barbell bent-over row, which should also be done with a weight you’re comfortable with. Once you’re done with this and have had a 30 second break, do a military press while sitting on a bench. Last you’ll do a weighted crunch with a handheld weight that you can easily hold. Remember, if you are unsure of using weights, then be sure to always ask for assistance from a professional at your local gym.
3. At-Home Circuit:
If you’re at home and need something to do that will get your heart rate up, then go ahead and try this at home exercise. Start by stretching out on your floor, making sure to address your arms and legs. Once you’ve done this, stand up and jog in place for 3 minutes. Immediately move to 25 jumping jacks before you get on the floor and do 50 bicycle crunches. The next part in this circuit will be doing 10 squats followed by 10 step-forward lunges on each of your legs. Take a 30 second break and then immediately move to another 3 minutes of jogging in place, but this time sprint every 30 seconds. Last, pretend you have a jumping rope in your hands and jump for 30 seconds. Repeat this four times for a great workout.
Don’t have time for a circuit workout in the office or at home? Then make the time to go swimming! This fat burning activity is especially wonderful if you have joints that are sensitive and you can’t put a lot of weight on them with running or squats. There are even water-based aerobic classes you can take that can help you burn calories and work out your entire body. But, swimming alone will be enough to workout everything from your arms to your legs, so try it out and you’ll experience how many new muscles you actually work out.
By doing these total body workouts on a regular basis you will be doing your entire body a favor by having more energy, losing fat, toning muscles and even reducing stretch marks. Your muscles might be sore at first, but that’s a sign that you’re starting to use muscles that were previously ignored! Remember to eat a lot of healthy protein to help offset the soreness and you’ll be able to continue working out without as much pain. In the future you’ll find that these workouts become easier, and if that’s the case, then you can add more weights or increase the intensity by doing more reps. This is a commitment that you should take seriously, especially if you want permanent results.