No time to exercise is a familiar excuse, which is why Aim BodyFitness can provide you with a selection of express workouts to suit all training goals. If you seriously can`t find 20-40 minutes to get your body moving, then what’s the best way to shed some fat in the shortest possible amount of time?
Here we present a simple three-move equipment free routine which should enable you to burn up to 300 calories over a 10-minute period.
Jump Squats
Standing with your feet shoulder-width apart and your arms at your sides, begin by doing a regular squat and then jump up as high as you can when leaving the floor. Upon landing, lower your body into the squat position and repeat.
Beginners: 10 reps and 30 secs rest before the next exercise
Superfit: 30 reps and 10 secs rest
Spider-Man Press-ups
Begin in the regular press-up position, hands beneath shoulders. As you lower yourself, raise your knee up and to the outside of your body to hip level. If you are more flexible, aim for the back of the arm. Return to the starting position and repeat using the other leg.
Beginners: 10 reps and 30 secs rest before the next exercise.
Superfit: 25 reps and 10 secs rest
High Knee Sprint
Use the Borg Scale to monitor your intensity. Developed by Swedish scientist Gunnar Borg, this rating of perceived exertion is your inner feeling of how hard you are working. On the Borg scale, the perceived effort is assigned a rating between 1 and 10, with 10 as maximum effort and 1 as no effort at all. During the high knee sprints, aim for a rating of 8.
Beginners: Sprint on the spot for 10 secs and rest for 30 secs before the next exercise.
Superfit: Sprint on the spot for 20 secs and rest for 10 secs
Sequence the three exercises in the following way:
Jump squats
Spider-Man press-ups
Sprints
Spider-Man press-ups
Repeat for 10 minutes
You’re alternating upper body dominant and lower body dominant exercises in order to maximise the amount of work your body can physically manage.
Who says you have no time to exercise? There really is no excuse and you will burn a ton of calories in the process.
