Let’s face it. We all want to get in shape, but not all of us have the time or energy to do anything about it. Never mind! Turns out just 30 minutes a day, five days a week is enough to improve your fitness if you combine your workout with a balanced diet and quality sleep. Start getting into shape today with these five exercises!
1. Overhead Ball Squat
This one uses a Swiss ball, and is simple yet effective. Make sure you get the right size ball for your height. You can check out stores like HART Sport that have an extensive range of equipment and experts on hand to help you out. Hold your Swiss ball above you with arms extended and complete traditional squats. Adding the extra weight from the ball while keeping your torso upright develops your shoulders and deltoids. Do two sets of 15 reps.
2. The Wall Squat
Using a Swiss ball to do this effectively works out your quads. Standing with your feet shoulder-width apart and back to a wall, place the Swiss ball between the wall and your lower back. Squat slowly, rolling the ball from your lower back to your shoulder blades, until your legs form a 90 degree angle at the knees. Slowly stand up and repeat. It’s ideal to complete two sets of 15 reps.
3. The Jumping Lunge
A traditional lunge is already a fantastic way to tone your quads, glutes and calves. But this variation works these muscles a little more. Do the usual exercise – stretch one leg out in front of you and bend the knee at 90 degrees while your other leg is slightly bent behind you. Instead of raising out of the lunge and stepping forward with the other leg as you usually would, jump and switch. You’re forced to balance yourself, meaning those three muscle groups are forced to work harder. Do two sets of 20 reps.
4. The Mountain Climb
No, you’re not literally mountain-climbing (although that is another excellent way to get into shape!). This works your calves, quads, abs and obliques. Get into the plank position, ensuring that your back is kept straight, then raise your knees alternately to your chest as if you were scaling an incline. Try four sets of 10 reps.
5. The Box Jump
This develops your calves, quads, abs and biceps. You’ll a raised surface to land on (a box or bench). From in front of the box or bench, do a standing jump onto the raised surface. Land with bent legs and extend them so that you’re then standing on top of the box or bench. Do three sets of six reps, resting one minute between sets. To make this workout even more effective, use a medicine ball to add difficulty. You should start at a safe level that you feel comfortable at.
With these exercises, getting into shape shouldn’t be complicated. All you need are a few key exercises that work different muscles. Remember to switch it up and do particular exercises on some days, and different ones on the following days, so that all of your muscle groups get a good workout. You should then increase your intensity as your get fitter and stronger.
What exercises do you use to get in shape? Leave your suggestions below!
