Fitting activity into your day is crucial to your overall health. Whether you go to the gym, take a walk, or do squats and push-ups during TV commercial breaks. The important thing is to do something every day.
Here’s a 20-minute plan geared toward less experienced gym-goers or those getting back into fitness.
• Five-minute warm up – run on a treadmill or go for a brisk walk. By the end, you should be short of breath but still be able to speak in short sentences.
• Air squats – Simulate sitting in a chair by pushing your hips and butt back, keeping your chest up and ensuring that your knees do not push forward passed the toes – 2 sets of 10 reps. Rest for 60 seconds between sets. All you need is your own bodyweight.
• Dumbbell chest press – while lying down on a bench, hold two dumbbells at shoulder width, with your palms facing away from your head, push the weights up and slowly bring them back down until your arms are at a 90 degree angle. 2 sets of 12 reps. Rest for 60 seconds between sets.
• One armed rows – 2 sets of 12 reps on each arm. Rest for 60 seconds between sets.
•Five-minute cool down – you should be able to breathe easily and carry a conversation.
• Finish with stretching or foam rolling – to prevent tight muscles.
If you do the math, 20 minutes is merely one per cent of your day – a small investment that reap incredible benefits for your health and overall wellbeing
