A sedentary lifestyle isn’t something that only you deal with. In fact, people with regular day jobs have the same sentiments when it comes to being inactive due to sitting all day, facing their computers for long hours, and basically, not having any physical activity—or not having enough time for such. If you had some 10-minute fat-burning workouts, would you do them?
Needless to say, we cannot afford to neglect exercise because it is integral to our health and well-being. However, the big paradox in here is that you want to exercise so you can be at your best in your work, but work gets in the way of exercise. This, for the record, is completely normal. But, there are some prevailing mindsets that hinder you from achieving the active lifestyle you want which are not necessarily true.
Say, for instance, upon looking closely into your schedule, you realize that it’s not that you don’t have time for exercise—working out is just not one of your priorities. See the big difference?
Second, working out does not necessarily require hours. In fact, you can squeeze in even just 10 minutes of exercise into your jam-packed schedule even while at work. Doing something, after all, is always better than doing nothing.
Fat-burning workouts for busy people
So, work out before the day gets away from you. Make exercise part of your day and make it non-negotiable. Consider it sacred time. Lastly, plan how you’ll sweat. It’s one thing to find the motivation to start sweating and another to figure out how.
With that, in these fat-burning workouts for busy people there’s a breakdown of routines you can do each day to get you moving and achieve that dream body of yours (one that professional photographers like Ralph Wunsch would want to take) despite the hurly-burly of life:
Repeat the following 4-5 times.
- 1-minute skipping: Hop or bounce from one foot to the other
- 10 squats: Stand with your feet by shoulder-width apart. Lower your body as far as you can while pushing your hips back and bending your knees. Go back to your standing position slowly.
- 10 pushups: Lie on the floor facing it while keeping your back straight. Raise and lower your whole body by placing your weight on your hands.
- 10 crunches: Lie on the floor on your back with your knees bent and feet flat on the floor. Position your hands on the side of your head, and push your body towards your pelvis to engage the abdominals.
- 24 dynamic lunges: Stand with your feet by hip-width apart. Forward your one leg and bend both knees to lower yourself as far as you can. Push that leg and go back to your starting position. Alternate legs with each lunge.
- 24 squats: Stand with your feet by shoulder-width apart. Lower your body as far as you can while pushing your hips back and bending your knees, and go back to your standing position slowly.
- 12 power lunges: Similar to the dynamic lunge, but requires you to jump in and out of the lunge position.
- 12 power squats: Similar to the dynamic lunge, but requires you to jump in and out of the squat position.
- Do 3-4 sets of cardio and weights: Cardio could either be running or jogging in place. On the other hand, you can use weights while doing the above-mentioned exercises.
- Run for 2 minutes.
- Do step jumps for 1 minute: Find a bench or any sturdy box from which you can jump onto up and down. Stand facing the box, jump up towards it, and jump off backwards to go back to your starting position.
- One minute of butt-kickers: Run on-the-spot with heels tapping your butt with each move.
- One minute of uppercuts: Slightly bend your knees and rotate your hips while doing an uppercut punch.
- One minute of alternate arm punches: Similar to uppercuts, but throw your punches forward.
- One minute of cross jumps: Jump in an imaginary cross, forwards, backward, and to either side. Return to the center after each jump.
All-over Body Weights
- 10 narrow pushups: Lie on the floor facing it while keeping your back straight. Raise and lower your whole body by placing your weight on your hands while holding your torso at arms’ length.
- One minute (on each side) bridge with underarm tuck: Lie on the floor on your back with your knees bent, your feet at shoulder width, and your hands by your side. Lift your hips off the floor by pushing with your heels and keeping your back straight.
- 20 sumo (wide leg) squats: Stand with your feet in a wide stance with your toes turned out a greater angle than the width of your shoulders. Lower your body as far as you can while pushing your hips back and bending your knees. Go back to your standing position slowly.
- 10 wide pushups: Similar to narrow pushups, but requires you to place your hands wider than the width of your shoulders.
- 20 static lunges on each leg: Unlike the usual lunge, this requires you to form a triangle with your legs with one leg forward and the other at the back.
See how easy and quick that was? You can now squeeze in an exercise right in the comfort of your own home. You can do this without spending thousands on gym membership fees that I bet you wouldn’t use!
About the Author
Meghan Roces is considered a social butterfly due to her overwhelming energy and charisma, as proven by people who get to meet her. She also loves traveling and has been to a few amazing places around the world. However, one can only have such energy, and sometimes, Meghan would opt to lie low and have an alone time—curled up in bed with a really good book