Many are the people who want to be in shape, but the truth is that we are in the midst of a very fast-paced lifestyle that demands more and more from us and leaves us little time for our personal care. However, if you really want to take care of yourself, this time we will show you some excellent short exercise routines, which are ideal for those who do not have much time. So you will definitely be able to fulfill your day to day life and, at the same time, keep in shape.
Short exercise routines
We will show you three exercise routines. Of course, you can perform only one of them or alternate them per week, this way you will get better results. Next we will show you how to perform them:
Routine 1: to resume physical activity.
To perform three days a week
3 sets of: 5 push-ups + 10 squats + 12″ plank.
Push-ups: will allow you to strengthen not only your arms, but also your abs and back. There are three ways to do it:
- Basic: stand facing the wall, feet on tiptoes, arms outstretched with hands on the wall and simply extend and pick up arms; you will see that it is a kind of vertical push-ups. Keep pressure on the abdomen and a straight posture.
- Medium: rest your knees on the floor, press the abdomen and keeping a straight posture, begin to flex and extend your arms, always avoiding that the elbows are at shoulder height.
- Advanced: only have hands and feet on the floor and slowly push your body up and then let it down by flexing and extending the arms, keep the abdomen pressed and always a straight posture, without raising or lowering the hips, as you should only move your arms.
Squats: feet should be separated, just with the same width as the hips, you must keep your back straight, although when lowering, it is normal to lean it a little for balance, but it should not be curved; you can also extend your arms to maintain balance.
If you are just starting to exercise, you can start the first week by doing a half squat on a chair. But at no time should you lean or even sit on it. Then, you can simply do it on the side of the chair as a reference to know how far you should go down.
Plank: it is the same position used for push-ups, but without having to move your arms, since you must in fact support yourself on the floor with your forearms and keeping a separation equivalent to the width of your shoulders. The separation of the feet should be the same width of the hips. Keep your abdomen pressed and your posture straight.
Routine 2: a little more powerful
To be performed three days a week
5 exercises of 30″ each, 15″ rest between exercises: squat + strides + glute bounce + burpees + crunches touching the opposite foot + lateral displacement.
- Squats: you already know how to do squats, but this time, there is no option to do “half squat” on the chair. This time without any help, just do it.
- Strides: keep a straight posture and take a step forward so that the supporting leg is with the knee close to the ground and the other leg is bent at a 90° angle.
- Buttocks bounce: with your hands on your chest, do a kind of squat, but with your legs a bit more separated. Then, do the “bounce effect”, going down and up while maintaining a certain pace, neither too slow nor too fast.
- Burpees: with a straight posture, lower your hands touching your knees, then your feet and finally place your hands on the floor; after a jump, your feet go backwards. You will be in a push-up position, but your feet jump back to where they were and finally, jump and return to the standing position with your hands upwards.
- Abdominals touching the opposite foot: at the moment of rising, the right hand should touch the left foot and vice versa. When touching each other, the limbs must be extended.
- Lateral displacement: are a kind of lateral stride, but a little more dynamic, you should go a little fast as doing lateral jumps.
Routine 3: exercise the buttocks
To be performed three days a week
3 sets and 15 repetitions of: squat + stride + climbers.
- Squat: at this level you should have your arms extended forward, and your knees bent at 90°.
- Stride: remember to always look forward, keep your back straight and do not put pressure on the knee that is close to the ground.
- Climbers: get into a push-up position; raise one leg to your chest, lower it to the starting position and then the other. The idea is to make quick movements as if you were climbing.
Is it possible to see results with short exercise routines?
The most important thing is to be constant. It would be best to exercise every day and, as you can see, you don’t need much time to do it. But, remember that it is very important to have good hydration too, that is, you should drink water, not juices or energy drinks. It is recommended to drink at least 2 liters a day. If you follow this routine, along with a balanced diet, you can get excellent results!
