Kill 4 birds with one exercise

You want to workout. But you are short on time. It’s not your fault. The average way of working out consumes a lot of time Drive to the gym, get changed, go through the workout, get changed and drive back. But fitness can be simple. Workouts don’t have to be complicated. Staying in shape, should not feel like a part time job. You can get in great shape in little time. No equipment required.

Curious? Keep reading.

Keep it simple.

The fitness industry wants to keep you confused. That is how they keep you as a member and sell you fitness equipment. All you need is a commitment to better health and be ready to work hard.

With the right intensity, simple exercises can be very rewarding. That’s why you should master the basics. They always work. And tweak them to get them to do what you want. After all, your body doesn’t care what you do as long as you give it a reason to improve.

With one exercise you can:

Lose fat

Have better cardio

Improve your muscular endurance

Improve your flexibility

You will not believe how simple it can be.

Can one exercise get you in better shape?

To get in better shape, you need to challenge yourself. To do so, you need intensity. And it is easy to have an intense workout when you combine exercises. The more muscles you use, the more intense it will be.

Here is the Stand up. It combines a push up and a lunge. Start flat down on the floor (pic 1). Do a push up, either from your knees or a regular push up (pic 2). Bring one leg forward, with your foot flat (pic 3). Do a lunge up and bring your feet together (pic 4).



Picture 1

 

Picture 2





Picture 3



Picture 4

Are you ready to put it into practice? No more waiting.

One exercise, 3 workouts

Modified Tabata (advanced)

The Tabata are short intervals, 20 seconds of exercise, and 10 seconds of rest. You can use the same approach and adjust the time. You could start with 10 seconds on, 20 seconds rest. Then go to 15:15 before jumping to 20:10. Aim for 6 sets.

Long interval (intermediate)

As an example do as many as you can on one leg for 1 minute. Take 1 minute rest and repeat on the other leg. 2-3 sets.

TV commercial workout (beginner)

You don’t even have to cut into your TV time to get in better shape. You can do a set every time your show goes to a commercial break. Who watches the commercials any way? Then sit back on the couch when your show comes on.

And the bitching starts

I can hear you reacting: “But Gilles, this can’t be enough”. And my answer is: “It is a lot better than keeping your ass on the couch”. And before you knock it, why don’t you try it. Try it first, and then I will accept your comment. I’m sick and tired of whinny people that find all kinds of reasons a workout doesn’t work. Even before they try. So for now, I’ll quote Elvis: a little less conversation, a little more action.

Ok, it won’t do much for an advanced exerciser. But for a beginner, it will work magic. So if this is too much you are either liar or you are just too lazy to care. If it is the case, admit it and shut up about getting in better shape.

One more thing… It works even better if you stay away from the chips.