- When it comes to exercise, quality of workouts & regularity is important
- Working out for hours every day is not necessary
- Short-duration workouts can be as effective
When it comes to working out, spending more time in exercising does not necessarily mean that you are going to get better results. Short duration workouts like HIIT and Tabata workouts are designed in a way that it takes only a few minutes to complete them. These workouts are high in intensity and can improve your strength and stamina. Celebrity fitness trainer and mother Kayla Itsines says that it is not necessarily true that working out for longer will give you better results.
Weight loss: Is it important to workout for longer for good results?
In one of recent posts on Instagram, she talks about she has designed most of her workouts under 30 minutes. Barring the ongoing scenario of lockdown and work from home, most people, especially parents find very less time to make space for full-fledged workout every day.
What's more important is to be physically active and make room for 3-4 workouts in a week. According to the American Heart Association, 150 minutes of moderate-intensity aerobic activity of 75 minutes of vigorous aerobic activity, spread throughout the week, is sufficient to stay fit and healthy.
If you are trying to lose weight, a healthy diet with fewer carbs, healthy snacking, early and light dinners and regular physical activity (along with exercise) can be helpful.
No equipment workout you can do any time any where
For those of you find it difficult to workout without a mat, then here's a routine that can be perfect for you. The following workout, shared by Itsines on Instagram, includes a total of five exercises. All you need to do this workout is yourself, and a space equivalent to a mat.
Here are the five exercises in this no equipment workout:
- Pop Squat and Twist - 30 reps
- Caterpillar Walk and Burpee - 30 reps
- Lateral Lunge and Knee-Up - 60 reps
- Plank Jack and Shoulder Tap - 30 reps
- Reverse Table Top - 30 reps
Set a timer and complete 3 laps of the workout.
NO MAT? NO WORRIES! Ladies, you don't even need a mat for BBG Zero Equipment. (But, if you do have one you can use it. ) So there is nothing holding you back from getting a great workout in! ⠀⠀⠀⠀ I've created this ZERO equipment program so women can work out ANYTIME, ANYWHERE. All you need is you, and a space equivalent to a mat. ⠀⠀⠀⠀ Let's get into this workout! ⠀⠀⠀⠀ Pop Squat & Twist - 30s Caterpillar Walk & Burpee - 30s Lateral Lunge & Knee-Up - 60s Plank Jack & Shoulder Tap - 30s Reverse Table Top - 30s ⠀⠀⠀⠀ Complete 3 laps! ⠀⠀⠀⠀ Download the @SWEAT app to start my BBG Zero Equipment program today! ⠀⠀⠀⠀ www.kaylaitsines.com/BBGZeroEquipment ⠀⠀⠀⠀ #BBGathome #SWEATathome #BBGZeroEquipment #BBG #workoutvideos
For those who find it difficult to take out time for exercising, then watch the video below. Itsines shares what she calls an "Express Workout". The workout is of 15 minutes and can be done within 15 minutes.
- Caterpillar Walk and Plank Jack - 30 sec
- Skaters - 30 sec
- Bent & Straight-Leg Raise - 30 sec
- Rocking Chair Burpee - 30 sec
- Commando - 30 sec
Complete 3 laps.
BBG ZERO EQUIPMENT EXPRESS WORKOUT! #BBGcommunity, did you know my new BBG Zero Equipment program also includes EXPRESS WORKOUTS?! ⠀⠀⠀ I understand it can sometimes be hard to fit in a full workout when you have a busy lifestyle, or if you are a parent. I have created these express workouts so that you CAN still get in a decent workout - without having to worry about time. ⠀⠀⠀ This workout is less than 15 minutes, and requires ZERO EQUIPMENT. ⠀⠀⠀ Let's get it, ladies! ⠀⠀⠀ Caterpillar Walk & Plank Jack - 30 sec Skaters - 30 sec Bent & Straight-Leg Raise - 30 sec Rocking Chair Burpee - 30 sec Commando - 30 sec ⠀⠀⠀ Complete 3 laps! ⠀⠀⠀ www.kaylaitsines.com/BBGZeroEquipment ⠀⠀⠀ #BBGathome #SWEATathome #BBGZeroEquipment #BBG #expressworkout #workoutvideos
Doing the exercises with the right technique is the key to doing short-duration workouts. The workout shared above can be ideal for days you have a packed-up schedule.
Try one of these workouts for your evening workouts. Let's do this!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.