Most of the people are facing a problem to find the free time in order to take measures in their attempting to lose the weight. Performing, just 20 minutes of exercise was proven in helping of boosting your metabolism.
In the study conducted in 2012, five healthy men performed a specific interval training on a stationary bicycle. The training was combined with five 30-second intense intervals and four minutes of easy cycling in between. The rest of the day the men were sedentary, but they ended up burning 200 more calories, than in the days when they didn’t exercise at all.
It’s encouraging for all of you who can never seem to fit a full workout into your day.
Here are 10 intense exercises, that can be done anywhere for less than 3 minutes so you can gain the after burn benefits. You should perform them at maximum intensity, sticking with one, or choosing five exercises to do for 30 seconds each!
Challenge all your muscles by quickly moving from standing to squatting to push-up position.
- Jumping jacks.
These moves can be done anywhere and pump up your heart rate in no time.
- Mountain climbers.
This is a cardio move that helps strengthen core and legs muscles as well.
This exercise is combined with plank-to-squat moves, it seems simple and can be done in 30-second bursts.
- Running upstairs
You’ll get the added bonus of a toned backside if you run up and down the stairs at home or at your office.
- Walking lunges
The lunges improve the development of balance, strengthening your lower body and core. Do these move energetically, and be sure that your form stays correct to prevent knee or ankle strain.
- High knees
Engaging your core and pumping your arms run in place. Keep your knees high as you do your speed bursts, maintain an upright posture.
- Lateral hops:
Perform small jumps side to side, like you are jumping over an invisible line.
- Jump squat:
Begin in a regular squat, then engaging your core jump up explosively.
When you are landing, lower your body back into the squat position. That completes one rep. Landing should be with control as quietly as possible.
- Box step:
For this exercise, you need a step, box or stool. Lightly tap your left toes to the box, then jumping switch feet, bringing the right toes up.