Let’s face it, between running the kids to school, cleaning the house, doing the shopping, and actually taking a few minutes to yourself, there just aren’t enough hours in the day to hit the gym and squeeze in a decent workout.

Or maybe there is!

There seems to be a very common misconception among people that in order to lose weight, improve your health, or just stay in reasonable shape, you need to spend two hours at the gym every day.

This really couldn’t be further from the truth, and even if you exercise outside of the gym there are loads of options available to you depending on your current fitness levels and how much time you have on your hands.

In this article, we’re going to take a look at a few different kinds of workouts you can incorporate into your daily or weekly routine to tighten that tum, buff up that bum, and feel 10 years younger.

So keep reading and you’ll soon see how easy it can be to get into the best shape of your life!

Workout 1 – “The Headless Chicken”

This workout is called The Headless Chicken because that’s probably how you feel most days when trying to cram three days worth of work and chores into one!

For those of you who really are pressed for time, this high-intensity workout will kick start your metabolism and help your body shift gears into more of a fat burning state while also helping to build a little muscle and give you a more toned look in the process.

Duration: 10 minutes

Difficulty Level: Low to High, depending on how hard you choose to push yourself.

Equipment Required: Stopwatch

Exercises:
Jumping Jacks x 30 seconds
Rest x 15 secondsSquats x 30 seconds

Rest x 15 seconds
Crunches x 30 seconds
Rest x 15 seconds
Jumps (sounds easy, right?) x 30 seconds
Rest x 15 seconds
Press Ups (hands on table or knees on floor) x 30 seconds
Rest x 15 seconds
Lunges x 30 seconds
Rest x 60 seconds

Repeat for 2 rounds total

This workout is largely focused on your lower body because your legs are a large muscle group so working them hard, even for just 10 minutes, will crank up your metabolism, get your heart racing, and leave you feeling like you just spent two hours at the gym!

If you need to, you can increase the rest periods to 30 seconds and gradually decrease by 5-10 seconds each time while your fitness levels increase.

Workout 2 – “The Compromise”

Named as such because isn’t life as a mum just full of endless compromises?

This workout is a compromise between the short, high-intensity style and the longer marathon gym sessions you often hear about.

The Compromise should not be performed with as much intensity as The Headless Chicken but you should still be working your butt off and working up one hell of a sweat!

Duration: 30 minutes approx.

Difficulty Level: Moderate

Equipment Required: Stopwatch
Light Dumbbells or a Heavy Item such as a Book
Chair or Step (a chair will usually be more difficult)

Exercises:
A) Step Ups x 3 minutes
Gentle Stretch x 2 minutes
Rest x 1 minute
B) Hands On Table Or Knee Press Ups x 30 seconds
Squat Jumps x 30 seconds
Rest x 1 minute
Repeat for three rounds total
C) Dumbbell Overhead Press x 1 minute
Lunges with Dumbbells x 1 minute
Rest x 2 minutes
Repeat for 2 rounds total
D) Bent Over Dumbbell Row x 30 seconds each side
Burpees x 30 seconds (if you dare!)
Rest x 2 minutes

Repeat for 2 rounds total

As you might have noticed, we’re pairing up upper body exercises with lower or full body movements to ensure we hit all of your muscle groups to create the biggest metabolic stimulus possible.

This workout might be a compromise between the two extremes but it’s definitely a happy compromise that will whip you into shape in no time!

Workout 3 – “The Light of Day”

Rather than being a workout in its own right, you can use The Light of Day to supplement your main workouts in order to extend the fat burning effect by adding in some gentle cardiovascular exercise after your more intense sessions.

This workout is called The Light of Day because – guess what – you’ll have to go outside!

All you need to do is complete one of the other workouts in this article and then immediately follow it by taking a brisk walk outside, making sure you maintain a steady pace and keep your heart rate somewhat elevated, but not through the roof.

Duration: 10-60 minutes

Difficulty Level: Low

Equipment Required: Decent Footwear, mp3 player

Your walk can last anything from 10-60 minutes and you might even like to use this as a way of easing yourself into exercising regularly before you tackle a full blown workout.

Leave a comment

Start Your Body Transformation with the FREE 5-Day Flat Belly Challenge now.


Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.

Leave a Reply

Your email address will not be published.