These workouts with minimal equipment make you sweat and burn calories within a specific period of time, with a high focus on body-weight exercises (Image: Shutterstock)
Express workouts are best suited for those who have time constraints and generally shun exercise in favor of work, family, and social obligations.
The fitness revolution is at its peak right now, every second person wants to shed those extra kilos and have a toned physique. The desire to stay fit and healthy has skyrocketed especially after the Covid19 pandemic. However, just wanting to tire those muscles doesn’t always translate into actually doing it. Many of us, due to lack of time from the busy schedule, do not want to invest time and effort in going to the local gym.
If you find yourself in the above category, Australian fitness trainer Kayla Itsines may have an alternative method for you. A video posted by Kayla’s Instagram handle shows her doing an ‘express workout’ where the only equipment required is a dumbbell and a skipping rope. Express workouts are best suited for people who have time constraints and generally eschew exercise in favor of work, family and social obligations. These workouts make you sweat and burn calories with a high focus on body-weight exercises within a specific period with minimal equipment.
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In her video, Kayla says, “Express Workout is the perfect solution when you are short of time, but still want to get a quick yet efficient workout! I know everyone’s fitness routine is different—some days you might only be able to do a quick 15-minute workout, and other days you might have up to an hour. So these types of workouts are great when you finally have a few minutes to yourself and you want to finish off a training session.
The two circuits of training that took you a maximum of 15 minutes were performed in the following manner with the suggestion of him completing three laps of each circuit.
circuit one:
- Goblet Squat (30 seconds)
- skipping (30 seconds)
- rest (10 seconds)
circuit two:
- X Plank (30 sec)
- X Mountain Climbers (30 sec)
- rest (10 seconds)
The University of Wisconsin School of Medicine and Public Health says that the shorter duration of express workouts requires greater focus and efficiency. ‘One way to do this is to substitute exercises that isolate only one muscle group, as exercises in heavy lifting regimens often do for those that tax multiple muscle groups,’ the site states.
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