Workout

We know that our life gets busier every single day and that means we have less time to work out. In other time, workout is something you just can’t skip in order to stay healthy and firm. Actually, by performing the right workout effectively and quickly, you can shorten your workout time without sacrificing the results.

1. Increase the sets for the upper and lower bodies

By stacking an upper body with lower body movement, you can shorten your workout time but at the same time still able to burn your fat. By doing this, the other parts of the body can rest while the others are moving, thus reducing the total rest time required in a session.

You can do a set of lunges then followed with a set of shoulder pass. For another option is a set of push-ups followed with squats. After completing the first set, you can take a break for about 30 minutes, then continue to the second round.

By applying this, you can cut up to a half of your workout time.

2. Put cardio intervals between each set

When going to gym, you will most likely choose between strength training and cardio. In fact, you can combine them to shorten your workout time. Instead of resting after performing a set of standard weight lifting, you can break into cardio movement. You can opt for jumping jacks, running knee highs, mount climbers, and burpees among others. You can perform an interval for 30-45 seconds, then rest to catch a breath for the remainder of the minute, and then continue to next set of strength training.

3. Apply the technique of drop setting

Not only pushing your body further than normal, drop setting will also increase the intensity of your workout session. Because this technique is very intense, you can apply it on just 1 or 2 exercises to shorten time, get past any strength training.

After your first set, you can drop the weight by 5-10 pounds and immediately do the second set. After that, you can drop the weight again, and with this third reduction, try to perform as much repetition as possible using good form. When that set is over, your exercise is done. You will complete it all in just 2 minutes, instead of 7-8 minutes.

4. Perform compound movements

You can save time as well as gaining strength by sticking to movements that will target more than one muscle group. The example of compound movements includes lunges, pull ups, squats, and push-ups. And plus, you can do these movements anywhere.
Source: blog.myfitnesspal.com

Morning exercise can be a great challenge, especially for those who don’t like to wake early in the morning. Many people will make thousands of excuses to skip the morning exercise. In fact, morning exercise is one of the best ways to help you lose weight.

If you are among those who don’t like to have morning exercise, here are tips that will make you stay motivated.

1. Set your goals

By setting realistic goals, your body can remain healthy both at present time and in the future. First, you should make goals that are easy to accomplish, such as losing 4-6 pound in this month, and continuing with more weight loss goals for the following months. Don’t push yourself to exercise in the morning for hours without breakfast as your body may not be in its best condition.

2. Prepare your sport bag at night

Every night, when you come home from work, prepare your gym clothes and other necessities inside the sport bag. The next day, when you wake in the morning, you don’t need to deal with hassles that make you feel lazy to go to gym.

3. Place your alarm clock far away from you

Most people sleep with their alarm clock, or alarm from their phone, on the bed beside them. This way, you will tend to snooze the alarm once you reach it. To avoid this habit, you need to put your alarm clock far from your bed, maybe on the other side of the room. When the clock rings, you will be forced to get up to turn it off.

4. Breakfast before exercise

Like what have been mentioned in point number 1, you must have your breakfast before exercise. However, it is not recommended if you eat heavy meal, like rice, as it can make you feel sick while doing exercise. Something light like a banana can be the best choice. Eating can also prevent you from being hungry while doing exercise.

5. Have fun while doing exercise

Boredom is one of the reasons that keep you from exercising regularly. By applying different exercise every day, you can avoid this kind of boredom. Maybe you can have jogging on the first day, skipping (jump rope) on the second day, and swimming on weekends. If you have fun while doing exercise, you will feel more comfortable and there will be fewer burdens.

6. Grab some friends

The feeling of lonely can also be another reason why you are lazy to get up in the morning. For that, you can invite some friends or at least look for places that are already crowded in the morning. If you want to get a lot of friends, joining sports community is highly recommended.

Hopefully, all of those tips above can help you stay motivated for a morning workout.

Source: gaya.tempo.co

Basics of Jump Rope

Many people stop doing a jump rope since 4th grade without knowing that this can actually help them burn calories and lose weight. You can even burn 135 calories in just 10 minutes by doing jump rope in a right way. Besides, you can also sculpt the legs, arms, and shoulders.

Jump Rope in A Proper Way

– You need to give the space for the rope to sleep under your feet by jumping 1 or 2 inches off floor. This means that there are only the balls of feet which touch the floor.

– While turning the rope, you should keep elbows close to sides. By doing this, you will make the movement with your forearms and wrists, instead of your shoulders.

– If before finishing the workout you feel tired, drop the rope but with arms and legs keeping going. Use the rope in a full-time.

– This is the tips to find the right rope: place your foot on the rope’s center and lift the handles. If it doesn’t go past your armpits, then the rope is for you.

How to Lose Weight and Burn Fat with Jump Rope in 10 Minutes

Figure Eight Jump for the First Minute

– Stand with your feet shoulder-width apart, while holding a jump rope with both hands in front of your body.

– Form a figure eight by moving the rope from right shoulder to left hip, then left shoulder to the right hip.

– Slide weight from right to left foot as you move your arms.

Single Jump for the Second Minute

– Jump over the rope with both feet at the same time, one jump per turn.

Step Touch Jump for the Second and A Half Minute

– Grasp the handles with both hands, swing rope to the left and turn it in circular motion when you step to the left and tap right toes by left heel. Repeat this movement for the right.

Step Touch for the Third and A Half Minute

– Jump up with both feet, about 6 inches over the rope.

– Jump back about 6 inches for the next turn.

– Keep alternating for the next turns

Figure Eight Jump for the Forth Minute

– Repeat as before

Slalom Jump for the Fifth Minute

– Jump with both feet to the right, landing on both feet.

– Jump to the right for the next turn

– Keep alternating for the next turns

Step Touch Jump for the Fifth and A Half Minute

– Repeat as before

Double Jump for the Sixth Minute

– Jump high enough in passing the rope under your feet before landing

– If it’s hard, do single jumps and work your way up to doubles.

Figure Eight Jump for the Sixth and A Half Minute

– Repeat as before

Jumping Jack for the Seventh Minute

– Jump over the rope and land with feet wider than hip-width apart. And land with both feet. Keep repeating.

Running Jump for the Ninth Minute

– Run in place while turning the rope

Step Touch Jump for the Tenth Minute

– Repeat as before

Source: www.fitnessmagazine.com