Introduction
As busy, often a little bit burnt-out adults, finding the time to stay physically active isn’t always easy. A huge reason why people don’t exercise is because they don’t think they have the time for it, meaning there’s always something else that takes priority. A common misconception is that you need to spend hours working out to reach your goals and get great results, which is not true. Exercise is about how hard you push yourself, not necessarily how long you push yourself for. Short, intense workouts are great for on-the-go individuals who need quick, effective results. Combine this with a great pre-workout like creatine powder and you’re on the right track.
Don’t Forget To Warm Up
Warm-ups activate, loosen, and stretch your muscles and joints to make your workout more effective. Even just a 5 to 10 minute warm-up can improve the power of your performance, as well as help to prevent injuries like sprains or falls. A basic warm-up can involve these types of exercises:
- Jumping jacks: 20 reps
- Lunges: 5 reps on each leg
- Half push-ups: 5 reps
- Shoulder rolls: 10 reps
- Stretch your body as tall as you can
- Plank: 30 seconds
Alternatively, if you don’t like regular warm up routines, consider blasting your favorite high-energy music and dancing around for a few songs. Whatever you choose to do, get those muscles warm!
7 Short And Effective Workout Routines For Home/Office
Finding a routine that works well for your body and doesn’t require any equipment is important for long-term consistency and progress. These seven workouts can all be completed in under 20 minutes, and don’t require any special tools or weights, so you can do them anywhere.
1. Beginner Workout
If you’re at the beginning of your fitness journey, it’s a good idea to start with a simple, repetitive workout routine. You want to challenge yourself enough to build strength, but not so much that you feel unable to finish your routine.
- Bodyweight squats: 20 reps
- Push-ups: 5 reps
- Plank: 45 seconds
- Wall sit: 30 seconds
- Jumping jacks: 30 reps
- Walking lunges: 10 reps for each leg
This beginner workout targets a wide variety of muscle groups and rotates between each one so it won’t tire you out. If you do this routine 2-3 times with 30 second breaks in between you will definitely see results.
2. Workout for Flexibility
When it comes to fitness, flexibility and mobility are just as important as strength. With a flexibility- focused routine, you can support your body’s movements with greater ease and approach life with increased energy and effortlessness.
- Standing hamstring stretch: 1 min
- Piriformis stretch: 30 seconds on each side
- Lunge with a spinal twist: 30 seconds on each side
- Airplane: 10 reps
- Lizard pose: 5 reps
This quick, limb-stretching workout is perfect for people who work at a desk all day and need some mobility in their lives. Perform the routine 2-3 times with 30 seconds in between each one.
3. Glute Workout
Glute workouts are one of the most popular workout types in the world. With this fast yet intense 10 minute workout, you can start sculpting your glutes in an effective, sustainable way.
- Round-the-world kickbacks: 10 reps on each side
- Bodyweight squats: 15 reps
- Side plank leg lifts: 10 reps on each side
- Double bounce sumo squat: 10 reps
- Marching glute bridge: 30 reps
Repeat this process 2-3 times with 30 second breaks in between.
4. Core Workout
Also a very popular muscle group to target, the core (abdominals) are a great place to start if you’re looking for overall physical strength and power.
- Plank: 30 seconds
- Sit-ups: 20 reps
- Flutter kicks: 20 reps
- Russian twists: 20 reps
- Plank: as long as you can go
This core workout is short, intense, and bound to get you sweating in no time. Repeat 2-3 times with 30 second breaks for the best results. And don’t be afraid to push yourself on that last plank!
5. Leg Workout
If you’re looking to improve the strength of your calves, knees, and upper thighs, this leg workout is a great option for you. With 2-3 repetitions, you can have them all done in under 20 minutes.
- Bulgarian split squat: 10 reps
- Walking lunge: 10 reps on each side
- Sumo squat: 10 reps
- Running on the spot (knees high): 30 seconds
- Wall sit: 30 seconds
Even if you can only manage one repetition of this workout, something is always better than nothing. The most important thing is that you try your best and you stay committed to your goals.
6. High Intensity Workout For Cardio
Cardio focuses on strengthening and empowering the cardiovascular system. This high-intensity workout targets a wide selection of muscle groups to ensure your blood gets pumping in no time.
- Jumping jacks: 30 reps
- Burpees: 20 reps
- High knees: 25 reps
- Jump squats: 20 reps
- Mountain climbers: 25 reps
The aim of a workout like this is to get your heart pumping and blood flowing. For the best results, do the routine 1-3 times. If you don’t break a sweat or feel challenged, do it again.
7. Balanced Full Body Workout
Sometimes you need a full-body workout that isn’t as intense as the one above. This one is more advanced than the beginner routine but less exhausting than the cardio one, this balanced workout is very popular.
- Walking lunges: 20 reps
- Plank: 30 seconds
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Handstand against the wall: 10 seconds
- Burpees: 10 reps
Once again, for the best results, run through this routine 2-3 times with 30 second breaks in between. This is a great all-rounder workout that any intermediate-level adult can enjoy.
Consume The Right Nutrition For Even Faster Results
Nutrition plays an integral role in the success of your fitness regime. You can workout 5 days a week, but if you’re not getting the right amount of protein or nutrients, your muscles won’t get what they need to grow and strengthen over time. Consider using a beef bone broth protein powder or similar protein-based powder to get your daily fill of muscle-feeding protein, and make sure your diet includes a wide variety of fruits, veggies, nuts, seeds, and whole-grains. Nutrition is the key to a happy, healthy body!
Conclusion
All in all make sure you are doing what feels best for you. You can always lean on this article for some guidance and head over to BulkSupplements.com to try out some supplements to start your journey. Everything from beef bone broth protein powder to creatine powder and all the in between are available to you and for you!