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Lunchtime Workouts to Stay Fit Anywhere!

Lunchtime WorkoutsIt is easy to fall prey to a sedentary lifestyle especially with a hectic schedule that revolves around work, home and stress. Somewhere, a healthy life and fitness has taken a backseat for most people. But, most people forget that staying fit and active is a mantra to being more productive at work! There may be many constraints that might prevent you from working out but there’s always a solution. We call it the Lunchtime Workouts!

These workouts can be done anywhere, including your office. They are easy and can be wrapped up within 15-20mins flat! Remember that it is recommended to aim for 2 and a half hours of moderate aerobic exercise weekly, and strength training exercises at least twice a week.

Try These Lunchtime Workouts

  1. Warm up with rotations of the hand and legs. End it with a cool down like stretching
  2. 4 min Tabata Workout: To get the best out of this workout, perform the following in the same order:
    • Jumping Jacks – 20 seconds
    • Rest – 10 seconds
    • Squats – 20 seconds
    • Rest – 10 seconds
    • Lunges – 20 seconds
    • Rest – 10 seconds
    • Push ups – 20 seconds
    • Rest – 10 seconds
    • Repeat once more in the same order
  3. Resistance and Stretching: Stretching can help you increase your blood circulation and bring flexibility to your body. It is also a great stress-busting method and it can ease lower back pain.
  4. Yoga and Meditation: Yoga relieves stress and tension, helps you take a break from daily routine and makes your day more energetic! Deep breathing directly recharges your entire body!

With so many options to choose from which are way below 20 minutes, you can move away from your desk for a little while and work towards a healthy lifestyle.

To read more on workouts and fitness, check out Healthy Reads. You can also begin working out by joining a GOQii Pro class where you will get one on one guidance in real time by an expert. Just download the GOQii App and book your class now.

#BeTheForce 

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Easy and Effective Tabata Routine For Beginners

effective tabata routineWhen it comes to getting active and losing weight, people generally get confused about where to start. So, let’s look at this effective Tabata routine which is simple and easy. TABATA (also called Tabata protocol) is a type of HIIT (high intensity interval training). It originated when a Japanese Scientist Dr. Izumi Tabata and his team from The National Institute of Fitness and Sports at Kagoshima, Japan were working on the fact that shorter high intensity workouts followed by a shorter period of rest can impact the body better rather than longer periods of continuous workout.

The structure of programme is like: 

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

A combination of any exercise can be used in Tabata. Tabata targets a wider range of muscles and helps in burning fat during and after the workouts. 

Three major health benefits of this Effective Tabata routine are:

  1. Helps in burning more fat in a shorter period of time
  2. Helps in increasing endurance
  3. As it is high intensity training, it needs to be focused & attentive, thus, increases efficiency.

Before You Begin, Keep in Mind:  

  • A beginner has to first check his/her flexibility, efficiency and endurance before picking up the sets of exercises
  • Make sure to complete a dynamic warm up before you begin this easy and effective Tabata routine.
  • You can choose a group of 3-4 exercises for a week and then add some other exercises one by one depending upon your stamina.
  • Don’t do exercises in a hurry. Rather do it in proper posture and manner.
  • Always keep a stopwatch with you.

Exercise To Include In Your Tabata Routine  

There are basic 10 exercises which you can include in your Tabata protocol when you are planning to start. These are:

  1. Burpees: Toughest among all exercises and increases endurance, strength & power. It is most effective but for a beginner can be placed at last.
  2. Lunges: Can be included in beginners protocol & difficulty level can be increased once you are comfortable in traditional lunges.
  3. Jump Rope: It is an effective and portable form of exercise and can be included in the beginners list.
  4. Squat Jack: It combines two bodyweight exercises which are squats and jumping jacks. Can be safely included in the list.
  5. Tabata Sprints: It starts with 20 seconds of sprints followed by 10 seconds of walking, jogging or rest.
  6. Push Ups: One of the most simple and familiar exercises which can be included in the list.
  7. Super man: This will strengthen the back and core muscles and can be included in the list.
  8. Plank jack: These are simple. The difficulty level can be increased at one’s comfort ability.
  9. Mountain Climbers: Very effective for legs and most suitable for beginners.
  10. Windshield Wipers: Easy to do and can be included in the list and variations can be done later.

From the above list, you can choose any 4-5 exercises and start practising according to the Tabata protocol and always start with high energy and not in a hurry.

For more effective workouts and to learn more about fitness, check out Healthy Reads or tune in to live classes on GOQii PRO, where our experts will guide and motivate you in real time. Book a class now from the GOQii App.

To get workouts and tips directly from your GOQii Coach, sign up for personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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