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We don’t all have an hour to get to the gym, exercise and get back, but there is so much that you can do at home. Even with no equipment there are plenty of exercise that will challenge and improve all aspects of your fitness, from strength, bone density, cardio-vascular fitness, balance and co-ordination. Modern studies also shoe that you can get just about all the fitness and health gains from exercise in just a few minutes provided you go at a high intensity.
Here is a little 7 minute workout that anyone can do with minimal equipment (boys – 8-12kg kettlebell, girls 5-8kg). Be sure to do a 2 minute warm up first by doing some step ups, a few squats, and some arm and leg mobilisation (basically fling arms and legs around a few times!).
The 10 minute workout – try to take only 15 seconds maximum between exercises. Try to do as many repetitions as you can on each one (it has to be hard at the end to force adaptive change) and do a brief stretch when you have done 2 rounds.
1 – Push ups (beginner from the knee, advanced full)
2 – Stepping lunge – hold the kettlebell at the chest for greater difficulty.
3 – Kettlebell throw
4 – Star jumps (jumping jacks for beginners)
5 – One arm bent over row (both sides!)
6 – Squat to shoulder press, one arm
7 – Russian twist
8 – Kettlebell throws
9 – Burpees ( beginners use a step, chair or sofa to raise the hands and decrease difficulty)