I received this in an email I got this morning from the Health and Wellness newsletter. I felt led to share:
These exercises can be done while you are watching television or taking a few minutes for yourself,” she says. “All you have to carve out is five minutes, three times a day. In the time it would take you to drive to the gym, you’re done. No workout clothes or fancy equipment required.”
Weight loss and so much more Three five-minute spurts of these exercises, done daily, will burn about 700 calories a week and put you on track to lose 10 pounds by the end of the year—about what you’d lose with 30 minutes of walking every day, according to Netz.
“High-intensity exercise is a great way to jumpstart your body and burn calories at a faster rate,” she explains—just what stalled dieters need to rev their metabolisms and start losing again. Granted, you may need to start slow. If you get out of breath or your muscles start to feel jittery, stop what you’re doing and march in place for one minute. Then step it up again. With daily practice, your endurance will grow, and so will your muscle tone. “Because you’re doing a variety of movements, you’ll hit all those muscle fibers in the lower body,” says Netz.
The routine Monday: Get your heart rate up by taking a quick walk around the block. Walk as though you are late for an important meeting.
Tuesday: Climb up and down a few flights of stairs in your home or office. In addition to being a wonderful cardiovascular workout, stair climbing tones and shapes the thighs and butt.
Wednesday: Move from one side of the room to the other while doing side shuffles. Keeping your body low to the ground, go as fast as you can. From abs to calves, this exercise works your entire lower body, including the inner and outer thigh muscles.
Thursday: Because stair climbing is such a good workout, Netz added it to the routine twice. As your endurance improves, pick up the pace.
Friday: Jump rope, with or without the rope, and give your calves and quads a good workout.
Saturday: Play hopscotch and strengthen your entire leg. For those who need a refresher on how to play this childhood game: Hop on right foot, then jump down and out on both feet, squatting. Then hop on left foot, and then onto both feet again with a squat.
Sunday: Like the results you see with stair climbing? Do lunges down a hallway and work the same muscles. To do a lunge correctly, start by taking a long step forward with your right foot. Gradually bend both legs until your front leg has formed a right angle over your ankle, making sure that your front knee does not extend beyond your shoe. Using only your leg muscles, raise yourself back up, and then repeat with your left leg.
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