No Brainer Exercises When You’re Pressed for Time

If you’re looking to maximize the amount of calories you burn in a short amount of time, these exercises will get the job done.

These exercises work the largest muscles in your body and you don’t need equipment or a gym to do them!

The first 3 groups of exercises are low impact. You can make them easier or more difficult based on your capabilities.

Just remember to push yourself. If you don’t feel the burn you ain’t burning the calories. 

Instructions For a Fast Effective Full Body Workout (4.5 Minutes/Set)

• Pick three (3) exercises; one from each category (upper, core, and lower). 
• Do the maximum amount of reps you can complete in one minute starting with upper body exercise 
• Rest for 30 seconds
• Do the maximum amount of reps you can complete in one minute for Core exercise choice
• Rest for 30 seconds
• Do the maximum amount of reps you can complete in one minute for lower body exercise
• Rest for 30 seconds
• Repeat for as much time you have
• Come back to it again later when you have more time and do another set

Low impact exercises for the upper body, core, and lower body

Low impact exercises should be okay for those who have back issues since there aren’t any sudden movements. However, if you notice pain pinpointed in your spine, stop that exercise and choose a different one. There are other ways. 

Upper Body

• Push Ups
• Push Up Walk Out
• Diver’s Push Up
• Tricep Dips
• Low Plank to High Plank

Core (+Full Body)

• Plank – alternate knees to elbows
• Reverse Plank (aka front plank) – alternate knees to chest
• Lemon Squeezer
• Chair Crunch
• V-Up (add side to side rotation for extra burn)

Lower Body

• Squats
• Sumo Squats
• Single Leg Squats
• Lateral Raises
• Curtesy Lunges

High Intensity Interval Training Exercises

Also known as HIIT exercise, the following exercises require jumping and hoping. If you have back problems or a heavy top (you know what I mean) you may not want to participate in these. Otherwise, these will gas you. Fast. You can follow the same instructions. Exercise for 1 minute. Rest for 30 seconds. Move on to the next exercise.

Full Body

• (Pretend) Jump Rope
• Jumping Jacks
• Knee Ups
• Butt Kicks
• Burpees

If you find that you’re not breathing hard or need a break after the one minute mark, you need to increase your intensity by making the exercise more difficult. If you’re doing regular squats, change to one-legged. If you’re doing “girl” push-ups, change to regular ones.