Majority of us spend at least 7 to 8 hours a day glued to our desk. With a hectic work schedule and a busy social life, it can be challenging to fit in a good workout at the gym.
Singaporean influencers Xinlin Khaw and Novita Lam recently went on an ‘Xtreme Quest’ to complete one of the world’s most brutal obstacle courses – the Spartan Race. Challenged by Blue Ant Extreme, the channel for adrenaline pumping entertainment, the pair went on a rigorous diet and fitness regime whilst juggling their full-time jobs.
If you’re struggling to find the time to keep fit and stay healthy, here are 5 speedy exercises you can do anywhere, anytime (no gym equipment needed!):
1. Sit-up
From primary school to the NS IPPT, the sit-up is a staple in many fitness routines and for good reason! Though its receive some bad rep in recent years, the classic sit-up – if done properly – is effective in strengthening your core and toning your abs.
To get the most of out this move, maintain the proper form and keep the tension with a slow and steady pace.
How to do: Lie on your back with knees bent and hands behind your ears. Keep your feet hip-distance apart and exhale as you lift your torso up toward your thighs. Inhale as you lie down and repeat.
2. Lunge
When it comes to working out the lower body, squats are often the go-to exercise. But if you’re looking for a perkier behind and sculpted pins, lunges may actually have a (excuse the pun!) ‘leg’ up.
Coming in a wide range of variations, this movement allows you to target different muscles in the lower body; keeping your body upright will activate your quads whilst leaning forward will work your glutes and hamstrings more. Bonus: add a little jump to incorporate some cardio!
How to do: Keep your upper body straight, shoulders relaxed and chin up. Step one leg forward, lower your hips till both knees are bent at a 90-degree angle. Make sure that your knee is in line with your ankles and knee does not touch the floor. Keep your body weight on the heels.
3. Push-up
It’s a common misconception that upper-body workouts will create Hulk-esque muscles. But unless you’re a professional bodybuilder, bodyweight exercises like push-ups can create lean arms and sculpted shoulders.
Besides building strength and burning calories, push-ups can also result in a firmer and perkier chest.
How to do: Start in a plank position with your arms and legs straight, shoulders above the wrists. Breathe in and slowly bend your elbows, lower your body until your chest nearly touches the ground. Hold for 3 seconds then push yourself back up.
4. Leg Raise
Want to flatten out that belly pooch? You’re not alone! If you have already been doing crunches faithfully, try adding leg raises into your routine to effectively target that lower belly region. Combined with a solid diet and fitness plan, that annoying bump will melt away into defined abs.
How to do: Lie on your back, keep your legs straight and lift them all the way up until your butt comes off the ground. Lower your legs back down till they are just above the ground. Hold for 3 seconds and raise your legs back up.
5. Burpee
The burpee is ultimate all-in-one, fat-burning, muscle-conditioning exercise. Loved (and hated) by certified athletes and gym buffs alike, this full body workout requires absolutely no equipment at all.
Burning up to 50% more fat than moderate exercises, burpees utilize all your major muscle groups. Start incorporating this badass workout into your routine for the ultimate fitness transformation!
How to do: Start from a standing position, then squat down and place your hands on the floor in front of you. Quickly kick both feet out behind so you are in a push-up position, and then do one push-up. Bring your legs forward to go into a squatting position again, and jump up. Repeat.
For more sports and action-packed content, check out Blue Ant Extreme available on Starhub channel 508.
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