Unique Lean-Body Workouts for Time-Crunched People: Super-Fast
Autor: Raimunda | Publicado: 2013-12-21T08:02:00-08:00

  Unique Lean-Body Workouts for Time-Crunched People: Super-Fast   &quot;Multi-Workouts&quot; to do at Home or the Office    Warning: this style of workout is WAY different than anything you&#39;ve ever tried   before and may result in a dramatically leaner, stronger body so that your   friends no longer recognize you in a matter of weeks!    Alright, I exaggerated about your friends recognizing you, but this workout is   still great for busy people that always use the excuse that they don&#39;t have time   to go to the gym, or even for the normal gym rat to try out for a few weeks to   break out of a plateau.    Please keep an open-mind and don&#39;t worry so much about what other people think,   because this is quite different and you may get some funny looks, but you&#39;ll get   the last laugh with your new rock hard body! To be honest, most people are too   self conscious to try something like this. If that&#39;s the case for you, then   that&#39;s your loss.      	  	  	    Here&#39;s how it works (these workouts can be done at home or even in your office):    Instead of doing your traditional workouts of going to the gym 3-4 times a week   and doing your normal weight training and cardio routines for 45-60 minutes at a   shot... with this program, you will be working out for just a couple minutes at   a time, several times throughout each day, 5 days/week.    The program will consist of only bodyweight exercises done for about 2-3   minutes, 6-8 times per day, throughout each day. Now obviously if you work a   normal office job, you are going to have to not be shy about doing a few   exercises in your office and having your cube-mates watch you. Actually, I&#39;ve   found that some people that have tried this have actually gotten their   co-workers to join them!    If you have a private office, then you don&#39;t have to worry about anybody   watching you. If you work from home, or are a stay at home mom, there&#39;s no   reason you can&#39;t fit these in throughout the day while at home. If you end up   having a busy day with meetings and so forth, and can only fit a couple of these   2-minute workouts in, then so be it, but try to get as many done each day as you   can.    If you&#39;re on a normal 9-5 office schedule, I recommend doing your 2-minute   workouts every hour, on the hour, with the exception of lunch. For example, you   could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.    Some of the bodyweight exercises that are the best to focus on are:  How to   lose stomach fat ( Clic Here For More Information )      bodyweight squats (and variations)  pushups (and variations)  forward, reverse, or walking lunges  up &amp; down a staircase if one is available  floor planks (holding the plank position from forearms and feet)  floor abs exercises such as lying leg thrusts, ab bicycles, etc.  one-legged bodyweight Romanian deadlifts    This list is not fully comprehensive, but I wanted to keep it relatively simple.   If you know other good bodyweight exercises, you can add those to your routine   also. If you want to keep it real simple and don&#39;t want to get down on the floor   for anything, you can stick to squats, lunges, and pushups and still get great   results.    The good thing about these workouts is that you do enough in 2-3 minutes to get   your blood pumping, heart rate up a bit, a large portion of your body&#39;s muscles   worked, and body temperature raised. However, it&#39;s usually not enough to break a   sweat in only 2 or 3 minutes, so you don&#39;t have to worry about sweating in the   office or where ever you may be. At most, you might just get a little moist on   the skin.    Here&#39;s an example workout routine at home or the office (adjust the reps up or   down based on your capabilities):    Mon/Wed/Fri  9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets  10 am - plank holds (hold the planks as long as you can taking short rest breaks   for a total of 3 minutes)  11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets  1 pm - plank holds (hold as long as possible in 3 minutes)  2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets  3 pm - plank holds (hold as long as possible in 3 minutes)  4 pm - max pushups/max bodyweight squats in one set (no repeat)    Tues/Thurs  9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets  10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec,   repeat 1X for 2 sets  11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets  1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets  2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets  3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)  4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)    In order to progress on these workouts, you could either add 1 or 2 reps to each   set per week, or you could progress to more difficult versions of each exercise   each week (for example, close grip pushups, one leg raised pushups, squats with   arms raised straight over head, etc.).    The above routines are just a couple examples of how you can use this very   unique style of training. Use your creativity and come up with your own. Think   about what you&#39;ve accomplished with these &quot;mini&quot; workouts completed throughout   each day... You&#39;ve increased your heart rate and pumped up your muscles 6-8   different times throughout each day, burning a lot of extra calories and   stimulating your metabolism.    Even though each &quot;mini&quot; workout was a very short duration, you&#39;ve accumulated   lots of repetitions for almost every muscle throughout your entire body, and you   didn&#39;t even have to break a sweat during any of the &quot;mini&quot; workouts. And there&#39;s   hardly any excuse for not being able to take a 2-minute break once per hour and   do a couple of exercises.    Another benefit of this style of training is that now you don&#39;t have to devote   any time before or after work to going to the gym because you already got your   workouts little by little throughout the day. You&#39;ve now got some extra free   time on your hands!    Try this type of time-efficient workout routine out for 3-4 weeks and then go   back to your normal gym routines. I think you&#39;ll find that it was a great way to   break out of a plateau and stimulate new results in your body. You can try   mixing in a cycle of these &quot;mini&quot; workouts every couple of months to keep things   fresh.    Keep in mind that this is only one method of training and doesn&#39;t mean that you   should only stick to this method for eternity. You will hit a plateau on any   given training method, so I&#39;d recommend just rotating it into your arsenal of   various training methods. And by all means, don&#39;t worry so much about what other   people think...have the courage to try something a little different. In the end,   you&#39;ll be the one laughing back at all of the &quot;blubber-bellies&quot; at your office   that are giving you funny looks while they eat their donuts!    Feel free to email this link on to any friends or coworkers that you think would   like to try these types of unique quick daily workouts. Heck, try to get your   co-workers to do these with you if you can!    If you liked the ideas in this article, please feel free to share with your   friends on Facebook, Twitter, etc:    41    If you liked these training ideas, my internationally best-selling ebook The   Truth about Six Pack Abs contains hundreds of more innovative training and   nutrition ideas to lose stubborn body fat and carve out a rock hard set of abs   and a flat stomach.      Which   foods to kill belly fat ( Clic Here For More Information )