What inexpensive,intense exercises, in home/outdoors, in VERY few minutes, makes best muscles + heart + lungs?
Question:
I don't mind if the exercises are very intense and almost "painful", but I hate gyms and expensive, sophisticated machines, and I don't persevere if the daily exercise routine takes more than 20 or, at most, 30 minutes.
I was thinking on 20 min very intense isometrics (or elastic bands, or simple drumbells) on odds days, and 15 min jogging (followed by three 1 minutes sprints) (sometimes barefoot, at the beach close by) on even days.
I have no patience on stretching, therefore I preffer exercising just after coming home from my workdayb (I am a teacher), when the muscles are already warmed up.
Any suggestion?
Thanks a lot.
Hélio, from Brazil.
Answers:
Try jump roping. This is an EXCELLENT way to work on cardio and upper body strength, which is why boxers do it. Try the jog step (essentially jumping with one leg, alternating between left andright legs). You can also do criss-crosses, and double unders (jumping over the rope twice). However, these moves take practice, so be patient. But when you do start jumping at high speeds, you'll really feel it! It's also a crowd pleaser!
For weight lifting, I would recommend researching supersets, exercises involving multiple body parts in 3 or 4 motions. This reduces dramatically the time it takes for working out. Hope this helps. (Try looking up videos of jump roping if you don't know what I mean and just keep at it). It took me about 1-2 weeks of practice to really start jump roping well.
stairs, walk/sprint up and down stairs
they are everywhere.
do squats but use your dumbells and on the way up extend the weights over your head. be sure to rest after each set and it should keep your muscles tone while giving a decent cardio workout in a short time.
PS. use relatively light weights so you don't tire too quickly.
Walking, jumping jacks, dancing, push-ups, sit-ups, boxing.
Find a mid size rock that you can pick up without straining yourself and train with that, toss it up and catch it, lift it over your head, jump with it then go jogging for 15 minutes. develep a routine with you training rock some reps etc. It will tone everything.
good luck
Andrew...
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