4 Best Workouts for Busy Bees



You’ve desired to lose weight and stay healthy but most of the time you end up struggling with your busy routine.

Guess what? 
Nobody got time…You make time for yourself..!

“I’m too busy at work” is the most common justification any person will pitch to themselves when they don’t feel enthusiastic enough towards their goals. 

How to outsmart this feeling forever? 

It’s very simple, ditch your work desk for few minutes and simply commit 30 minutes of self-care to your body. 

Wanna know, how? Take a look below.

How much exercise do you need?

According to American Heart Association, an adult should get a minimum of 150 minutes (2.5 Hours) of Moderate Intensity Workout or 75 minutes of High-Intensity Workout per week to stay healthy.

If we break down above mentioned numbers with simple math for 6 active days and 1 rest day in a week, we just need to train for 25 minutes of moderate-intensity workout or 12 minutes of high-intensity workout every day, that’s it!

Workout Guide

Any amount of movement is better than no movement at all.

We’ve discussed some common workout routines below, so you can choose any of them according to your body goals and lifestyle. 

Let’s take a look at how you can achieve your fitness goals without giving up on your daily responsibilities.

1. 10 Minutes of Skipping

Hopping over a rope, on the spot for 10 minutes can help you burn more calories than 45 minutes of running. Skipping with a minimum amount of rest improves your heart rate, spikes your metabolism, and tones your lower body muscles.

If you can do 100 skippers in 45 to 60 seconds for 10 minutes with a minimum amount of rest you can easily burn over 150-180 calories.

Investing in a sturdy jump rope will not cost you more than 100 bucks and you can carry this anywhere and everywhere for intense full-body cardio.

2. 15 Minutes of HIIT

HIIT stands for High-Intensity Interval Training.

A form of high cardiovascular exercise with two intervals (or periods).

Typically called ‘WORK’ and ‘REST’ set. A beginner must use a 30:30 ratio, for example- you will do on-the-spot jogging with a maximum intensity you have for 30 seconds and rest for another 30 seconds, then repeat this cycle for 15 minutes. 
HIIT has one rule of thumb and that is, your recovery period should not exceed your work period. As you get better, try to challenge yourself with a 45:15 or 50:10 ratio for interval training.
It might get challenging in the beginning but scientifically 15 minutes of HIIT for only 3 days in a week can promote fat loss, increases your metabolism, and improve heart health.

3. 20-Minutes of Yoga Flow

If you face problem with jumping or working with maximum intensity due to the aging of joints and muscles then yoga is a promising way to start your weight loss and spiritual journey.

Ashtanga yoga and vinyasa yoga are some smart choices for fat loss, stronger stability, muscle strength, and improved flexibility.
Beginners can simply start with 5 minutes of breathing exercise called Pranayama and 10 rounds of Surya Namaskara (or sun salutation).
There are some beginner yoga poses that aids in weight loss like Boat Pose, Down Dog Pose, Plank Pose, Bow Pose, and Bridge Pose.

Always focus on correct breathing and hold each posture as long as you can, which may be 15-20 seconds at first, but each time you practice, hold the posture for a few more seconds than before.

4. 30-Minutes of Body Weight Exercise

Bodyweight exercise uses your own body weight as resistance to develop muscles and strength.

Some good examples are Push-ups, Pull-ups, Planks, Squats, and Lunges. A combination of these will target your full body strengthening and endurance in muscles. 
High-intensity bodyweight training not only burns fat when you exercise but afterward as well. 
Thanks to Exercise Post Energy Consumption or EPOC, which helps you get the after-burn effect simply known as your increased metabolism which can stay pumped up as much as 14-15 hours after engaging in a high-intensity bodyweight routine.

In short, bodyweight training helps you look more toned, increases your endurance, and kick your metabolism even higher.

The Takeaway 

Start by making small changes, set modest (achievable) goals so that you’re more likely to stick to them.

Keep on making gradual progress with time and keep challenging yourself.

Make a commitment to yourself and practice self-care rather than blaming your situation. 
Fitness has far beyond benefits than just weight loss. It teaches you self-discipline and self-commitment. 
Count On Us

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The Sculpt is a team of experienced professionals.
We work with ACE and NASM certified personal trainers and nutrition experts. Write to us your health issues and fitness goals. 

Write us at [email protected] today..! 

We look forward to being a part of your fitness journey. A limited period offers only. Registration on a first come first serve basis.

Stay Healthy! Stay Happy!

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Nidhi Thakur

Nidhi Thakur

Fitness Blogger

This blog will enlighten you to the reality of healthy lifestyle full of food, consistent training routines and regular fitness challenges without any crash diets or fake unfulfilling promises.

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