CNY frenzy has passed. The moment of happiness was perfectly spent with mouth-watering dishes and lovely companion. And we all now feeling guilty for all those delicious pork belly, dumplings, etc, etc, eaten in one day. But… worry no more! We are now to give you a quick total body workouts tips, that require no equipment at all, or some with equipments that you can easily find in your home – or even room! Good news, science proved that short and intense exercise is just as effective as long workouts that you do in moderate effort. By doing it whenever you have free time, you will have your summer body ready just in time!
Tips:
In order to have the maximum result, always do as fast as is safely possible while performing each movement properly and with full range motion. Also, do not forget to stretch and do quick warm ups to increase your heart rate by doing push ups, knee high, or jumping jacks before you start the circuit.
Upper Body Burner
Time needed: 20 mins
Circuit:
1. Pushups – 30 seconds
2. Rest – 10 seconds
3. Plank Taps – 30 seconds
4. Rest – 10 seconds
5. Walkouts – 10 seconds
6. Rest – 10 seconds
7. Repeat circuit 10 times.
Lower Body Burner
Time needed: 20 mins
Circuit:
1. Squats – 30 seconds
2. Rest – 10 seconds
3. Squats Jump – 30 seconds
4. Rest – 10 seconds
5. Glute Bridges – 30 seconds
6. Rest – 10 seconds
7. Repeat circuit 10 times
Core Workout
Time needed: 20 mins
Circuit:
1. Spider Lunges – 30 seconds
2. Rest – 10 seconds
3. Side Lunges – 30 seconds
4. Rest – 10 seconds
5. Plank – 30 seconds
6. Rest – 10 seconds
7. Repeat circuit 10 times
On additional, here is some other options to work out all of your muscles. Just remember the key is 30-10. 30 seconds exercise, followed with 10 seconds rest. At first, if you find it too hard, you can alternate to 30-20. But always increase your target! Don’t be idle with your current routines! If you feel like 30-10 is too easy for you, you can increase the number you do your circuit, from 10 to 12, 14, 16, and so on. Happy working out! <3