With these five infographics, you can learn some simple workouts which help you to tone a variety of muscle groups without gym equipment. That means you can work out every day of the week for free in the comfort of your own home. Whether you are trying to lose that winter puppy fat in time for summer, or you just want to maintain your general fitness, exercise during the week is vital for your health. Regular exercise improves cardiovascular health, reduces fat, prevents depression and generally contributes toward self esteem and well being. The most common excuse people make for not exercising regularly is that they don’t have enough time. That’s why we’ve compiled these five simple infographics, with quick workouts that can be done anywhere anytime. The workouts start off nice and easy but they get progressively harder. You’ll find them easier the more you do them, so don’t be afraid to up the ante if you’re not getting results. There’s one for each day of the week, which means there’s no excuse not to keep fit everyday!
Monday: 7 Minute Workout
You don’t need to sweat it for hours to be healthy. Studies show that as little as half an hour of intermittent high-intensity exercise per week can significantly reduce blood levels, which is particularly good news for people with type 2 diabetes. Some of these exercises are pretty intense, but you only need to do them for 30 seconds each. The trick to this workout is not resting in-between exercises, go full power for the whole seven minutes.
Tuesday: 20 Minute Cardio and Strength Training
Time to step it up a notch. Today’s workout is longer but less intense. This carefully tailored combination of cardio and strength training will get your heart pumping and your blood flowing in no time at all. The whole set takes ten minutes and you need to do it twice. It’s fine to take a breather between sets if you need to.
Wednesday: Body weight Workout
Who needs expensive weights when you can get great results with body-weight exercises? Calves, thighs, glutes, core and triceps will all feel the burn after this midweek session. Forget the gym; you can do all these exercises in your living room after work. This ones a long one, so put half an hour aside for it.
Thursday: Plankathon
Time to punish those abs. Thursday is core day; are you ready for the plankathon? This is another high intensity workout. You need about 10 minutes to get through 2 rounds of the 12 exercises. Each exercise requires 30 seconds of intense exertion followed by a maximum of 10 seconds rest before the next one. You should warm down by stretching after completing the work out, as your torso should be pretty tender when you’ve finished. This is guaranteed to get your abs burning and your stomach looking great in time for summer.
Friday: Quad Crush
Finish off the week with a quick workout to target your quadriceps. Two of these exercises will massively increase your thigh strength while the push ups will work your pectorals and arms. This workout is also all about high intensity in a short time. Just go at it as hard as you can for 10 minutes. The more rounds of the 3 exercises you can complete, the better. If you’re finding it too easy then try holding a medium weight dumbbell or kettlebell in front of your chest during the wall sits.
Featured photo credit: Planche by Jonathanfv via commons.wikimedia.org
