3 full-body exercises you can fit into your busy schedule
Brian Lewis is Head Product Designer at the gym equipment and fitness supplies retailer Powerhouse Fitness. Here, he shares three full-body exercises that you can do at home without any equipment. You shouldn’t have any trouble fitting these into your schedule, no matter how busy you are.
We all have such busy lives that getting to the gym or a workout class can sometimes seem impossible. Fortunately, there are exercises you can do at home using little more than your own bodyweight — and some of these are great for working several of your muscle groups at once!
Here, I’m going to outline three of my favourite full-body exercises that will help you to become stronger and more toned. Read on to find out what they are.
Burpees with push-up
Burpees are the king of full-body exercises. They work your core, legs, and arms — especially when you combine them with a press-up. So, if you’re really pressed for time and still want to get your heart racing and your muscles burning, a few sets of burpees will give you the results you’re looking for.
To begin, squat to the ground with your hands touching the floor in front of you. Then, jump your feet back so you’re in a classic plank position. Do a push-up and then jump your feet back in, stand up, and jump in the air with your hands reached out above your head. That’s one burpee — now you just have to finish your set. I would recommend starting with sets of 10, and gradually building your stamina up until you can comfortably handle more.
If you aren’t sure what your burpee routine should look like, I would highly recommend checking out Coach’s 30-day burpee challenge. Each day, you’ll be given instructions about how many burpees you should do and for how long. You’ll start to see and feel results before the month is up.
Single-leg bridge with leg up
The classic bridge exercise will do a great job of working your glutes but, by simply lifting one foot off the ground and pointing it in the air, you can turn it into a full-body move.
Start by lying on your back with your feet planted on the ground and your knees bent. Then, contract your muscles and raise your glutes off the ground. You now need to find your balance, and lift one of your legs off the ground, pointing your toes straight up towards the ceiling. Once you feel confident holding this position, lower your glutes until they touch the ground, and then raise them again. Do 20 reps, and then switch to the other side. Increase the number of reps as you get stronger.
Spider lunges can help you to get your heartrate up and will work your core as well as your lower body. They’re very simple to do, but you’ll start to feel the burn almost immediately.
To begin, get into a push-up position. When you’re steady, exhale and plant your right foot to the outside of your right hand. Hold this position for a moment, inhale, and put your right foot back into the starting position. Repeat this move on your left side, and you will have done one rep.
I would recommend doing 20 reps to begin with — you’ll soon be able to build this up.
We all live busy, fast-paced lives, so squeezing in a workout doesn’t always seem feasible. Fortunately, any of these moves will help you to get a challenging workout in minutes, so there’s no excuse not to get moving!