No time for gym? Try these workouts
For all you fitness freaks who have super busy lives and miss hitting the gym thanks to your hectic schedule, try shorter, effective workouts at home or even in office hours that will give you similar results.
Time being the constraint; these workouts are divided into short durations and can be done at any time of the day, except after dinner.
When time is scarce, remember to work the major muscle groups (chest, thighs etc) as they use smaller muscles too. This allows you to work several muscles together and save time. You can always do isolation exercises for the smaller muscles (biceps, triceps etc) in the gym.
Cardio at work
The basic cardio requirement is a 30-minute workout. If you cant manage 30 minutes at a stretch, break it up into two 15-minute sessions of a brisk walk/stair climbing.
You can do this from the bus stop/station to your work place. If you go by car, park it far and then walk. If you live 20 minutes away from the office, walk!
If none of these are possible, take a 30-minute brisk walk in your tea break. Avoid the elevator and take the stairs.
Cardio at home
Go for a 30-minute brisk walk or jog in your building compound or any place where the surface is even.
If you have a treadmill at home, you can step on it and watch your favourite TV programme at the same time.
Resistance training
Since you can't carry weights around at your office, invest in a "resistance tube" available at any sports shop and small enough to be kept in the desk drawer.
They are available in different strengths. I would recommend level 2 of the Reebok Resistance Tube for the ladies. Guys can try level 3.
Warning: Please be careful of your posture. Keep your back flat (not rounded or arched) for all exercises. Hold your tummy muscles in tight. Do not lock your elbows and knees. Keep them slightly bent at all times.
Chest Press
Get the tube around the back of the chair. Sit on the edge of the chair holding the handles next to your shoulders. The tube should not be limp. Wrap it around your hand a few times so that it is nice and taut. Now push both hands forwards as if you are pushing something very heavy away from you. Squeeze your chest muscles as you push. Gently bring the hands back to the shoulders. It is very important to bring the hands back gently so that you don't risk injuring your joints, so please be careful.
Do 16-20 repetitions.
Rows
This works the large back muscles called latissimum dorsi.
Sit on the edge of the chair with your legs extended, feet on the floor. Place the center of the tube in the arch of your feet and hold handles in both hands. Arms are extended to start. Now bend the elbows and pull them towards the back of the chair, in a rowing motion, squeezing the back muscles and gently extend again. Do 16-20 repetitions.
Lower body exercises
Here are some exrecises that focus on the tummy, thighs, bottom and calves.
Chair Squats
Sit on the edge of your chair maintaining an upright posture. Hold your abdomen in tight. Feet should be hip distance apart. Slowly stand up and gently lower yourself down towards the chair. Just as you feel your bottom touch the chair, stand up again. Don't sit down on the chair. Repeat these chair squats 16 times.
Calf raises
You can do this while chatting with your colleague!
Stand with your feet hip distance apart. Push yourself up on your toes and lower gently. Just before your heels can touch the floor, lift up again. Repeat 16 times and feel your calves burn!
Butt crunches
A favourite with the ladies, this exercise can be done anytime anywhere!
Simply squeeze your butt muscles tight & release. 16 repetitions.
Upper abs curls
This is a half sit up. Lie on your back, knees bent, feet on the floor. Place your hands behind your head (more towards the neck) fingers linked. Don't let the chin touch your chest. Keep your head in a comfortable position. Elbows stay out to the side.
Contract your abdominal muscles and raise your upper body until your shoulder blades come off the floor (elbows remain out to the side. Don't let them come forward.). Lower down until your head almost touches the floor. Don't let your head and arms rest on the floor. Lift up again just before they do.
Exhale as you lift & inhale as you lower. Do 16-20 reps.
Back hyperextensions
Lie face down on your tummy. Fingers linked under your face. Turn your nose down towards your hands. Keep your legs firmly on the floor.
Contract your lower back muscles and raise your upper body till your chest comes off the floor, then lower.
Exhale as you lift inhale as you lower. Do not stop between repetitions.Do 16-20 reps.
Stretch and relax
Not only are stretching exercises important for improving flexibility in the body, they also make you feel relaxed! These two stretches are simple, can be done as often as you like and are a great way to reduce muscle tension built up during work hours. Just remember to do them gently, without force.
Toe touch
In a standing position take your arms up to the ceiling and bend down towards your toes. Try to reach for your toes, without bending your knees. Hold the stretch for 15 seconds.
If you can't reach your toes, just grab onto any other part of the legs like the knees, calves or ankles. Hold the stretch, DO NOT bounce. After five seconds try to push a little lower. Keep you back and shoulders as flat as possible, don't arch.
This stretch is for your lower back, hip and the back of the legs.
Chest, shoulder & upper arm stretch
Stand tall and link the fingers of both hands behind your hip. Without leaning forwards and making sure not to arch your back, raise your arms to the back as high as possible, while pushing your chest out to the front. Hold for 15 seconds. Don't bounce, keep holding and try to further raise gently after five seconds.
The exercises will not take you more than 20 minutes all put together. Try to stick to your gym workout schedule and do what you will be missing at the gym. So, if Tuesday is cardio and lower body, you can leave the upper body exercises for Wednesday.
For all you fitness freaks who have super busy lives and miss hitting the gym thanks to your hectic schedule, try shorter, effective workouts at home or even in office hours that will give you similar results.
Time being the constraint; these workouts are divided into short durations and can be done at any time of the day, except after dinner.
When time is scarce, remember to work the major muscle groups (chest, thighs etc) as they use smaller muscles too. This allows you to work several muscles together and save time. You can always do isolation exercises for the smaller muscles (biceps, triceps etc) in the gym.
Cardio at work
The basic cardio requirement is a 30-minute workout. If you cant manage 30 minutes at a stretch, break it up into two 15-minute sessions of a brisk walk/stair climbing.
You can do this from the bus stop/station to your work place. If you go by car, park it far and then walk. If you live 20 minutes away from the office, walk!
If none of these are possible, take a 30-minute brisk walk in your tea break. Avoid the elevator and take the stairs.
Cardio at home
Go for a 30-minute brisk walk or jog in your building compound or any place where the surface is even.
If you have a treadmill at home, you can step on it and watch your favourite TV programme at the same time.
Resistance training
Since you can't carry weights around at your office, invest in a "resistance tube" available at any sports shop and small enough to be kept in the desk drawer.
They are available in different strengths. I would recommend level 2 of the Reebok Resistance Tube for the ladies. Guys can try level 3.
Warning: Please be careful of your posture. Keep your back flat (not rounded or arched) for all exercises. Hold your tummy muscles in tight. Do not lock your elbows and knees. Keep them slightly bent at all times.
Chest Press
Get the tube around the back of the chair. Sit on the edge of the chair holding the handles next to your shoulders. The tube should not be limp. Wrap it around your hand a few times so that it is nice and taut. Now push both hands forwards as if you are pushing something very heavy away from you. Squeeze your chest muscles as you push. Gently bring the hands back to the shoulders. It is very important to bring the hands back gently so that you don't risk injuring your joints, so please be careful.
Do 16-20 repetitions.
Rows
This works the large back muscles called latissimum dorsi.
Sit on the edge of the chair with your legs extended, feet on the floor. Place the center of the tube in the arch of your feet and hold handles in both hands. Arms are extended to start. Now bend the elbows and pull them towards the back of the chair, in a rowing motion, squeezing the back muscles and gently extend again. Do 16-20 repetitions.
Lower body exercises
Here are some exrecises that focus on the tummy, thighs, bottom and calves.
Chair Squats
Sit on the edge of your chair maintaining an upright posture. Hold your abdomen in tight. Feet should be hip distance apart. Slowly stand up and gently lower yourself down towards the chair. Just as you feel your bottom touch the chair, stand up again. Don't sit down on the chair. Repeat these chair squats 16 times.
Calf raises
You can do this while chatting with your colleague!
Stand with your feet hip distance apart. Push yourself up on your toes and lower gently. Just before your heels can touch the floor, lift up again. Repeat 16 times and feel your calves burn!
Butt crunches
A favourite with the ladies, this exercise can be done anytime anywhere!
Simply squeeze your butt muscles tight & release. 16 repetitions.
Upper abs curls
This is a half sit up. Lie on your back, knees bent, feet on the floor. Place your hands behind your head (more towards the neck) fingers linked. Don't let the chin touch your chest. Keep your head in a comfortable position. Elbows stay out to the side.
Contract your abdominal muscles and raise your upper body until your shoulder blades come off the floor (elbows remain out to the side. Don't let them come forward.). Lower down until your head almost touches the floor. Don't let your head and arms rest on the floor. Lift up again just before they do.
Exhale as you lift & inhale as you lower. Do 16-20 reps.
Back hyperextensions
Lie face down on your tummy. Fingers linked under your face. Turn your nose down towards your hands. Keep your legs firmly on the floor.
Contract your lower back muscles and raise your upper body till your chest comes off the floor, then lower.
Exhale as you lift inhale as you lower. Do not stop between repetitions.Do 16-20 reps.
Stretch and relax
Not only are stretching exercises important for improving flexibility in the body, they also make you feel relaxed! These two stretches are simple, can be done as often as you like and are a great way to reduce muscle tension built up during work hours. Just remember to do them gently, without force.
Toe touch
In a standing position take your arms up to the ceiling and bend down towards your toes. Try to reach for your toes, without bending your knees. Hold the stretch for 15 seconds.
If you can't reach your toes, just grab onto any other part of the legs like the knees, calves or ankles. Hold the stretch, DO NOT bounce. After five seconds try to push a little lower. Keep you back and shoulders as flat as possible, don't arch.
This stretch is for your lower back, hip and the back of the legs.
Chest, shoulder & upper arm stretch
Stand tall and link the fingers of both hands behind your hip. Without leaning forwards and making sure not to arch your back, raise your arms to the back as high as possible, while pushing your chest out to the front. Hold for 15 seconds. Don't bounce, keep holding and try to further raise gently after five seconds.
The exercises will not take you more than 20 minutes all put together. Try to stick to your gym workout schedule and do what you will be missing at the gym. So, if Tuesday is cardio and lower body, you can leave the upper body exercises for Wednesday.