75

Quick Home Workouts!!!

I've been getting plenty of requests to post up my workout routines.

But I'm gonna tell you - I don't have a routine.

I like to mix things up and do things when I feel like doing it.

I like the freedom. (:

So I've been crazy busy with school, and that leaves me with 

no time to hit the gym or go for 45-60 min runs downstairs anymore.

But that's fine, I found out ways to burn as much calories, in short periods of time.

Thank the Internet!!!!

Here's the shortest workout you can do.

The 4-minute workout

• 0:00-0:20 - Squat thruss
• 0:21-0:30 - Rest
• 0:31-0:50 - Stationary High-knees
• 0:51-1:00 - Rest
• 1:01-1:20 - Mountain Climbers
• 1:21-1:30 - Rest
• 1:31-1:50 - Jumping Jacks
• 1:51-2:00 - Rest 
• 2:01-2:20 - Squat thrusts
• 2:21-2:30 - Rest
• 2:31-2:50 - Stationary High-knees
• 2:51-3:00 - Rest
• 3:01-3:20 - Mountain Climbers
• 3:21-3:30 - Rest
• 3:31-3:50 - Jumping Jacks
• 3:51-4:00 - Rest 

AND YOU'RE DONE! Feel free to change things up a little!  

For example instead of high-knees, do jump-rope exercises or lunges, whatever! Just move!

In this short 4 minutes, you burn as much calories as a 40-60 minute run,

and it speeds up metabolism for the next 36 hours! 

Oh if you aren't sure what squat thrusts/high-knees/mountain climbers are...

--

Anyway I've also downloaded this app,

it's called Nike Training Club, free on your iPhone/Android!

I do the workouts here mostly when I have more free time in my hands,

or when I really need to work up a sweat but have only about an hour to kill.

Here's what it does:

You press Get Workout.

Pick what kind of workout you want to do;

Get lean, toned, strong, or focused??

Choose a level depending on your capabilities!

Select a workout.

(Be sure to change it up all the time so your muscles won't get too comfortable with what you do)

Press "Do Workout" and NTC will monitor the workout for you!

It'll keep track of time, give you tips, and even words of motivation!

Oh you may also click on the type of exercise and read how to do it.

What's GREAT about this too is that you can click on the little video button 

on the top right and there will be a video demo too!

And not to forget, you get rewards for the number of workouts you do too!

I've only done 360 mins worth of workouts so far with NTC but you can tell it's really effective!

Collecting badges never looked this good :P

You get rewards too! 

For example this one, I got smoothie recipes for completing my first 60 minutes!

Cool huh?

What are you waiting for?

DOWNLOAD NIKE TRAINING CLUB NOW!!

--


Wait a minute? How are 4min/30min workouts more effective?


Extracted from an article @ naturalnews.com;

Stephen Bailey, a sports sciences expert at the University of Exeter, explained why better results can be achieved from interval training in a fraction of the time. "A lot of the [benefits] from exercise are due to a stress response. If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments," he explained.

In other words, moderate workouts may be longer than interval workouts, but they do not push the body hard enough to elicit an effective muscle-building response. Short, high-intensity workouts actually convert existing muscle fibers into ones that absorb oxygen more efficiently and effectively, helping people to burn fat, build muscle, and improve overall strength.

I no longer have a definite schedule because most of the time I'm packed with assignments,

so I workout whenever the hell I can, 

even if it means its at 1am in the morning.

That's not very healthy but I think it still helps.

Try doing workouts in the day though!

I hope you found this useful.
(:
Good night.


xx