Werk werk workout.
Workout time can take a hit between WFH meetings, household chores, spending time with family, and catching up on the latest season of Lupin: especially setting aside a dedicated hour for your fitness routine. But that doesn’t have to mean you say goodbye to your summer bod 2021. To utilise your time well, you can squeeze in short and quick workout sessions between the other elements of your to-do list.
Bite-sized fitness is emerging as a fitness trend to beat both a busy schedule as well as a sedentary lifestyle. The idea behind these ‘snacky’ workouts is that they’re quick and effective. “When the workouts are short, the biggest advantage is that they can be of a higher intensity,” says Nitheesh Ballal, Co-Founder of VyomFIT. Schools of fitness such as CrossFit and HIIT have grown exponentially in the last two decades because of their ability to extract solid results out of a short span of time. “High Intensity workouts help you burn calories throughout the day, even after you have finished the workout,” he explains. What could be better than that?
With Ballal’s help, we have curated six bite-sized workout drills that you can do when you’re running short on time.
5 quick workout drills under 15 minutes for when you’re too busy:
1. Full body functional
7 Burpees, 7 Squats & 7 Sit-ups
Burpees work your arms, core, legs, glutes, back, chest – and everything in between. They’re a fantastic full body workout to burn calories, improve blood flow, and build strength without the use of any equipment. The main focus of squats is on your lower body, i.e. the butt, legs, and glutes. Other than this, squats also work your abs and help you improve your posture and balance. Sit-ups are the go-to exercise for building core strength, and will never let you down.
Ballal recommends doing as many rounds of this drill as possible under seven minutes.
2. Upper body conditioning
10 Towel rows & push-ups & 10 Push-ups or knee push-ups
Towel rows are a great exercise for your middle back, shoulders, biceps and lats. To do them, grab a towel and wrap it around a pole, door or window handle. Bring your legs close to the object and lean back, so that your arms are fully extended. Now, bend your elbows and pull up to come in an almost upright position. Another tried and tested workout to build upper body strength is a good ol’ push-up. Depending on your level of expertise, you can do tougher variations like diamond push-ups and one-hand push-ups, or easier ones like knee push-ups.
You can do 3 to 5 rounds of this drill, depending on your stamina.
3. Full body blast
6 – 10 Chair step-ups, 6 – 10 Bottle or dumbbell shoulder presses, 30 Second plank
Chair step-ups improve your sense of balance and work on your leg strength. The best thing about them is that they can be done anywhere, with the help of a sturdy chair or bench. Dumbbell shoulder presses, on the other hand, work on your upper body. You can even use filled water bottles if you don’t have dumbbells at home. To finish off this bite-sized workout, do a 30-second plank to wake up your abs and work your core.
Ballal suggests doing at least 3 to 4 rounds of this drill.
4. Power yoga
Suryanamaskar or the sun salutation is a full body workout that not only strengthens various muscles all over your body, but also improves metabolism, brings down sugar levels, and increases blood circulation.
If you do this exercise 21 times in one go, you’re done for the day.
5. HIIT calorie buster
50 Mountain climbers, 30 Jumping lunges, 10 Inchworms, 30 Jump Squats, 50 Shoulder taps.
If you’re looking for a high-intensity pick-me-up workout before, during or after your work hours, this is the drill for you. These workouts are designed to burn calories and will leave you panting and sweating. They’ll shoot up your heart-rate, which will enable you to burn calories throughout the day.
Once you’re finished with the first round, Ballal recommends doing this drill in reverse order after a five-minute break.
Written by Radhika Agrawal.
This originally appeared on GQ India.