Basic Workout

Even just a simple workout can make you feel good in a few minutes time. Here are some ideas you can during lunch break, or even right before an upcoming date. You'll love that these exercises aren’t too demanding, so you'll be improving your fitness without breaking out into too much of a sweat. Please note that these routines are not meant for advanced trainers looking for huge muscle gains. They are designed to maintain a healthy and good-looking physique within 1 hour.

You should have a healthy snack at least an hour before the workout and a full meal afterwards.

Cardiovascular and Lower Body
Your cardio work out should consist of a half an hour daily walk. All you have to do is lace up your shoes and go for a stroll around the block. You don't need any fancy equipment, just your feet! And maybe some trainers or walking boots if you prefer. Make sure you go out regardless of the weather; and dress appropriately to keep yourself warm and dry. Don't make excuses for yourself if it's raining, getting wet is all part of the fun! Remember when you were a child and you used to splash around in puddles? Kids know exactly how to enjoy themselves and get exercise, even if they don't realise it.

An effective alternative to going outside is walking up and down a building staircase. This is excellent for your heart, as well as maintaining leg muscles. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. If possible, alter your cardiovascular sessions for an even more effective work out: use the staircase one day, and walk around the block on other days. If you live or work in a tall building, challenge yourself and use the stairs when you've previously stuck to using the lift. Often it's actually quicker to use the stairs than escalators as well. Tweak these little areas in your daily life and you'll reap the benefits.

Upper Body
After your cardio exercises, start your upper body work out by doing these steps three times a week and notice the results...

Basic Pushups
Basic pushups will work your chest area, triceps and rear deltoids. If you ensure you use a good technique, keeping your body nice and straight, your core will get a good workout too without even realising it. Aim for 3 sets of 10 to 15 repetitions (depending on your strength level), then gradually increase the repetitions as the movement becomes easier. Once the movement becomes too easy, try increasing the workout by elevating your feet on a chair to increase resistance.

Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, lower yourself by bending your arms at your elbows until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.

Close-Grip Pushups
Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and gradually increase the repetitions as the movement becomes easier. Use the same starting position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the side. This puts more stress on your triceps and inner chest. Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.

Wide-Grip Pushups
Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as above and gradually increase the reps as the movement becomes easier. Use the same starting position and breathing pattern as the basic pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups.

The above pushup variations will help keep your upper body muscles strong and fit.

For additional exercises, try these simple moves. All you require are either 8 or 15 kg dumb bells, and a few minutes.

Legs
These repetitions will build up muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumb bells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your original position. Continue this exercise until you tire your legs to failure.

Chest
In order to work out the pectorals, lie on a bed (stomach up) and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumb bells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Aim for eight sets of 8 to 12 repetitions.

Arms
These exercises will strengthen your biceps. Sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumb bell up at a time in a small arc towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement.
Aim for three sets of 8 to 12 repetitions.

Just as with other things in your life, you should have a plan for your diet and exercise so you can guarantee your weight loss success.

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