With beach weather around the corner, most of us are thinking about how we’ll look in our swimsuits with those extra pounds we put on over the winter months. It takes a mix of motivation and a healthy diet full of vegetables and lean protein along with regular workouts to get you on track for getting in shape. It’s a fact that once the mind is made up, the body typically follows. Being active and exercising regularly helps release natural endorphins to your brain and creating that wonderful sensation of euphoria. Once we experience the sensations of those endorphins, we crave them, helping us stick with a routine that allows us to experience them with regularity. The growing popularity of shorter workouts means it has never been easier to get fit no matter how hectic your schedule. No time for the gym? No problem. This quick-fire workout will have you toned in no time.
First start by breaking up your workout into five one-minute segments. This will help shake up your routine and stray from repeated movements and techniques. Always begin with a series of easy stretches to loosen up ligaments and warm up muscles.
Focus: Legs, back and behind
Standing with your feet shoulder-width apart, place two dumbbells with a weight value of your choice at the front of each foot. Squat, while bringing the dumbbells first to the outside of your knees, then hips and finally above your head with your arms at full stretch. Work this routine in reverse to get back to your starting position and repeat for one minute.
Focus: Legs, back and behind
Start with your feet shoulder-width apart while holding two dumbbells by your side. Taking a big step out to the right with your right foot, bend your knee 90 degrees while the left leg remains straight. Keeping your arm close to your body raise the left arm up. Repeat this action on both sides for 30 seconds each.
Focus: Biceps, thighs and behind
With feet shoulder-width apart and holding a dumbbell in each hand, extend your arms, palms face up. Bending knees to a 90 degree angle, squat as you curl the weights toward your body using the shoulders. Return to the starting position and repeat for one minute.
Focus: Chest, abs, triceps and back
Starting in the push-up position, do one full push-up. When back to starting position slowly elevate your left hand off the floor while extending your arm to full reach. Hold this position and begin to lift your right foot off the floor at the same time. Lowering both arm and leg to the floor, do another full push-up and repeat the motion with the opposite arm and leg. Continue alternating this movement on both sides for one minute. If this is too challenging initially, hold two 25 second planks, resting for five second in between.
Minute: Five, nearly there!
Focus: Triceps, back and legs
With your feet hip-width apart, hold two dumbbells close to your ribs with elbows bent. Carefully extend your left leg behind you into a deep lunge position. Bending forward slowly from the hips, straighten your arms and bring them side by side to your hips. Return to the starting position and repeat with each leg for 30 seconds.
There you have it: an effective workout that is quick and easy. Get the blood pumping with the help of this speedy exercise routine. Be sure to hydrate before and after this workout to help your muscles recover quickly. And remember staying fit is 80% diet and 20% exercise.