Let’s face it, on some days you just don’t have the time to do the workout you planned.
Or maybe you’re traveling and you want to work out but don’t know what to do.
I developed a simple, quick, and efficient workout for these types of situations.
It’s based on two compound exercises, squats and push ups, strengthening the biggest muscle groups in your body.
It’ll also get your heart rate up, giving you cardiovascular benefits.
And you’ll burn a lot of calories.
Why exactly squats and push ups?
Squats engage your quads and glutes, hamstrings, and core, strengthening muscles you use every day in functional movements like walking, lifting, and sitting.
Push ups activate your chest, triceps, core, and shoulders, improving upper body strength and stability.
I grouped them together in a Tabata style, maximizing the intensity, and therefore efficiency.
Here it is:
20 s squats → 10 s rest → 20 s push ups, → 10 s rest.
Repeat five times.
Go for speed and aim to do the highest amount of repetitions during each bout of 20 s.
If you’re new to exercising, this is also a good way to get started.
It’s only five minutes so you won’t be overwhelmed.
Don’t worry about the depth of your squats, just crank out as many as you can during each bout of 20 s.
If the push ups get too intense, drop down on your knees or do them against a wall.
On the other hand, if you are an experienced athlete, consider doing jump squats and pike push ups.
So this is a workout suitable for anyone, and as it only takes five minutes, there are no excuses to miss a workout day.
It’s better to do a five minute workout than no workout at all.
Don’t underestimate the power of showing up consistently, even if just for five minutes.
On days when your schedule is packed, take five minutes to do this in the morning, first thing when you get out of bed.
Or if you're having a day when motivation is low, this workout can help keep you on track.
Fitness is not just about long workouts, but making a commitment to movement and health.
Even in small doses.
Try this workout and let me know what you think.
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