Source:https://skinnyms.com
With busy days that doesn’t seem to have enough time to do other things other than work and responsibilities, it’s very hard to make time to maintain a healthy lifestyle by exercising regularly. Here are five simple and highly effective exercises that will greatly improve your energy and serotonin levels. This high-intensity and vigorous workout only requires four minutes of your day which can be comfortably done at home whenever you have free time in your hands.
1. Squats
Time: 60 seconds
Source: www.womenshealthmag.com
Start the movement with your legs wider than your shoulders, as seen in position (A). With your hands on the back of your head, lower your body to bend your needs in a 90 degree angle, whilst pushing your bottom backward, as if sitting on an imaginary chair. See position (B) Return to (A) and repeat for the next 60 seconds. Your legs and gluten will either hate you, or thank you after this simple, yet effective exercise.
2. Push Ups
Time: 30 seconds
Source: www.womenshealthmag.com
Start this exercise in position (A) with straight arms. Feet and knees should be touching and forming a straight line. Lower your body and tuck your arms in until your elbows form a 90 degree angle. Be sure to keep your body straight and not have your bottom be higher than your body. Return back up and repeat for the next 30 seconds.
3. Mountain Climbers
Time: 30 seconds
Source:www.womenshealthmag.com
Start this exercise in the push-up position and do alternating knee crunches by lifting each foot from the floor and bending it until your knee reaches the chest. Always keep your back, hips and bottom in a straight line. Repeating on both legs for the next 30 seconds.
4. Lunges
Time: 60 seconds
Source:
www.womenshealthmag.com
Start this movement by keeping your legs shoulder-width apart with your hands on your hips. With alternating legs, take a step forward and bend the leg in front in a 90 degree angle, while the back knee will almost touch the floor. Make sure to keep the back straight throughout the whole exercise. Repeat on alternating legs for the next 60 seconds.
5. Jumping jacks
Time: 45 seconds
Source: www.womenshealthmag.com
To start this exercise, stand tall with your legs together and your arms by your sides. Jump to spread your legs, while moving your arms up like a fan simultaneously. Jump back to your stand tall position and continuously repeat at a fast pace for the next 45 seconds.
Despite you only needing 4 minutes for this workout, the amount of calories that are being burned with the combination of these high-intensity movements will improve your cardiovascular and muscular system. You can repeat this for at least 3-5 times every week, and after one month, you will feel a huge difference in your health and happiness.
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