WHEN YOU’RE PUSHED FOR TIME YOU MIGHT NOT FEEL LIKE A FULL-BLOWN GYM WORKOUT. BUT YOU CAN STILL GET A SWEAT ON IF YOU DO THE RIGHT EXERCISES.
All you need is a chair, some space and plenty of energy.
1. CLOSE-GRIP PUSH UPS
Push ups activate almost every muscle in your body, so there’s good reason why it’s still one of the most popular exercises. Close-grip push ups are one of the most effective exercises for your triceps, as well as challenging your shoulders, chest and core.
How: Place your hands close together inside shoulder-width position. Keep your body straight as you move down into a push up as far as you can without touching the ground, then push back up using your triceps. Repeat for 3 sets of 15 reps. Too easy? Elevate your feet on a chair or exercise ball.
2. STEP UPS
The simple act of lifting your body on and off a step 20 times is fantastic exercise for your legs and heart. Done between the push ups and burpees, step ups will keep your heart rate high which will also help burn more calories.
How: Stand in front of a stable chair or bench and place your entire right foot on it. Press into your left heel and ‘step-up’ onto the chair, but leave your left leg hanging off. Keep your posture erect. Step down with the right foot. Perform three sets of 15 on each leg.
This move is a high intensity full body workout on its own and will condition your arms, chest, quads, glutes, hamstrings and abs. A few sets will boost your metabolism throughout the day, helping you to lose weight – something to remember when you’re gasping for breath between leaps!
How: Crouch down low, and then drive your legs out behind you so you’re in a push up position. Quickly return your legs so you come back to crouching. Then explosively jump up as high as you can, reaching your hands up overhead. Land and crouch down again. Complete one set of 20 reps.