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3 mini-workouts for a longer and stronger life

football training.

Cook dinner.

Clean the bathroom.

Wash the car.

Does your to-do list seem endless? With so many tasks to do, you may feel guilty if you spend 60 minutes training in the gym a few times a week. As your list gets longer, it may cause you to give up your fitness plans.


There is no reason why you need to spend 60 minutes in the gym to get results. You do not even have to spend 30. With these three time-saving but result-oriented mini-workouts, you can get in and out in 20 minutes or less.

The trick in super-short workouts is structuring. You'll train the main muscle groups, burn calories quickly, and boost your metabolism. Everything is covered and you can rest assured that you are doing everything possible to guarantee your success.

One important factor to remember when trying to improve your fitness program is that nutrition accounts for most of your results. Not that exercise is not important ̵

1; it is – but if your primary goal is to lose weight or build muscle, much of the "magic" outside the gym will be in your diet.

  An Important Factor You Should Remember If you want to excel in your fitness program, that's why the diet gets the most out of your results.

For example, if you want to lose weight and cause a 500 calorie deficit per day, it's much easier to remove the cream. In your coffee, swap your peanut butter toast for some egg whites and have a cup for dinner Broccoli instead of rice. With these changes, you can reach your destination much faster than walking on the treadmill for one hour.

If you eliminate the need to create the calorie deficit through exercise, it's suddenly much easier to incorporate exercise into your day. In addition, you can increase the intensity of shorter sessions, which also has a positive effect on calorie burning. The difference now is that your workouts boost your metabolism for the next few hours, so most of your calorie burning will actually take place after exercise. In other words, do not worry that these sessions will not help you burn calories and lose fat. You will, but you will not rely on it as you take care of your diet.

Before each of these workouts, make sure you warm up thoroughly. Even if you are in a hurry, you should never give it up, as this is one of the best ways to prevent injury. Take 5 minutes and prepare your body for the start.

Mini Training 1: The Heavy Hitter Compound Routine

If you want a full body workout that strengthens your strength, improves your performance, and helps you to get leaner, this is the routine for you. To save time, switch movements of the upper body with movements of the lower body. Half of your body is resting while the other half is working.

Since you still focus on heavy lifting, you'll need some rest, but you'll find that you do not need as much as you would if you just did sets. Alternate exercises in the supersets below, with 30-45 second rest after each exercise. When all the phrases in the Superset are complete, pause for 90 seconds and then move on to the next Superset.

This routine is perfect for those who are involved in powerlifting or functional training or just want to know how strong they can become.

Mini Training 1: The Heavy Hitter Compound Routine



3 sets, 8 reps (use weight if necessary)

Mini Training 2: Upper Body Pump Blaster

If your main job in the gym is to gain in size, try this workout. Some people believe that a good pump is just for the look, but the fact is that it can also help you grow.

If the pump disappears after leaving the gym, it means more when you feel it during exercise. Blood, nutrients, and oxygen flow into your muscles, increase endurance, and make as many repetitions as possible ,

Be sure to use a pre-workout supplement that contains only L-Citrulline, Agmatine, or Betaine. This will help to improve the pumps you get.

Perform each set as shown below and rest for only 60 seconds between exercises and 30 seconds between supersets.

Mini Training 2: Upper Body Pump Blaster

This workout will definitely make you tired and take some recovery time. So make sure you do not do it more often than once or twice a week and always give yourself at least one rest day between workouts.

Keep these training sessions in mind when in a difficult time. You can have a good session, even if you do not have the time, and approach the best shape of your life.

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