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The Type of Exercise that gives you “The Most Bang for your Buck”

Being physically active offers a ton of health benefits.  It improves one’s:

dumbbell squat woman workout exercise at gym

  • mood
  • sleep
  • circulation
  • blood pressure
  • insulin sensitivity
  • nutrient uptake
  • metabolism among many other things

However, many people have trouble finding the time to workout or exercise due to their busy, hectic lives.

Even if you have very little time to exercise you can still get great results.

The way to do this is to perform full body exercises.

The great thing about full body exercises is they are extremely effective for burning fat.

“The reason that full body strength exercises are great for long term fat loss is that, since they stimulate more muscle, they inherently raise your metabolism. This happens because the more muscle you have, the greater your metabolic rate. And that’s very very important because in the long run it’s your metabolic rate that will determine how lean you are. This is so because your resting metabolic rate accounts for 70% of the calories you burn each day!”(1)

Some examples of full body exercises are:Workout with Swiss Ball

  • squats
  • pushups
  • lunges
  • rows
  • planks
  • deadlifts

Here’s an example of a great full body workout that should take you no longer than 10-15 min.

All you will need are a few dumbbells and your own bodyweight

  1. Squat Press
  2. DB Row
  3. Pushup
  4. Reverse Lunge
  5. Plank

Try to use a challenging weight for each exercise so aim for 6-8 reps for each exercise

Perform all 5 exercises in succession with no rest.

After planks rest for 60 sec. and repeat all 5 exercises again with no rest.  If you need more than 60 sec. that is ok.

Repeat this one more time if time permits.  Aim to perform this 2 to 3 times per week.

One last important point to remember is you want to try and improve each workout.

You can do this by

  • adding more weight each workout
  • performing more reps than the previous workout
  • decreasing the amount of time you perform the workout in

As you can see with the workout above you need very little time, and equipment to get a great workout in.

There really are no excuses when it comes to finding time to workout!

As always check with your doctor or physician before beginning any exercise program esp. if you are a beginner.

Don’t forget to sign up for me Free Newsletter to receive more great info.

References:

  1. “Yuri Elkaim – 3 Full Body Exercises For Serious Fat Loss.” Yuri Elkaim. N.p., 05 Apr. 2011. Web. 27 Apr. 2016.

 

 

 

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