With no equipment, money, and little time needed, a few simple exercises can help you build muscle as well as shed any unwanted weight. Interval training helps keep a routine and keep exercise time compact. The one I provide below includes six exercises with 15 seconds between intervals and a full minute between circuits. By following the simple interval training timer and setting realistic goals and timelines you can make progress with less than half an hour each day from home.
1. Pushups
For the first interval we will do the well-known pushup for a duration of 45 seconds. Hands should be shoulder width apart and back straight as you let yourself toward the ground and thrust back to start position. The best pushups last 2-3 seconds each to really get the full strengthening effects. This is vigorous and will quickly develop strength. If you find that you can not last the 45 minutes duration, I would recommend striking the yoga pose down dog and switching to up dog every 4 seconds until the remaining time elapses. This will maintain some muscle tension and action.
2. Wall Sit (Samson’s Chair)
This interval will involve 30 seconds of diametric exercise. For best results this should be done with your back flat against a wall and knees bent to roughly a 90 degree angle. These motionless stretches are done every other round to allow for some minor breathing and heart rate cool down while still actively toning muscle mass.
3. Crunch
The crunch is now the more ergonomic way of doing situps to gain abdominal strength. There are a few ways people do them; all will include bringing the knees toward the chest while slightly compressing toward your belly at the shoulders. This will be done for 45 seconds like the other active intervals. Another interesting variation is the bicycle crunch. Alternately bring your knees up while reaching the opposite elbow down toward it. This gives an intense workout to each side individually.
4. Plank
Another motionless exercise lasting 30 seconds. This will help strengthen the core, and keep the previous crunches active and the muscles in line. To properly do a plank one must have hands and elbows in line with the shoulders, head down, back straight, and legs straight together up on the tips of the toes.
5. Side Lunge
Side lunge is a more aerobic exercise that will help to keep the cardio up and the breathing steady. Be sure to fully commit and extend. During my routine i like to have hands on the hips and lunge left, come back in, step right, and then proceed into a right lunge. Repeat this for 45 seconds until the next rest period.
6. Dead Man Leg Lift
This one is slightly less known but is an incredible diametric workout for sides, abs, and all leg muscles. Start out on your back with arms at your side. Keep your legs straight and extend them up at 45 degrees. A little more motion can be added by going to 90 degrees for five seconds, 45 degrees for five seconds, down to 10 degrees, and then repeat till the 30 seconds has gone by.
