A good quick workout program takes a couple minutes at a time, several times throughout each day, 5 days per week. If you work a normal office job, you are obviously going to have to not be shy about doing a few exercises in your office and having your office mates watch you. You may find that some people will want to join in!
If you have a private office, then you do not have to worry about anybody watching you. If you work from home, or are a stay at home mom, there is no reason you cannot fit these in throughout the day while at home.
If you work a normal 9-5 office schedule, it is recommended that you do 2-minute workouts every hour, on the hour, with the exception of lunch, so that means 6 to 7 sessions per day.
Quick workouts to lose weight should focus on:
- bodyweight squats (and variations)
- pushups (and variations)
- forward, reverse, or walking lunges
- up & down a staircase if one is available
- floor planks (holding the plank position from forearms and feet)
- floor abs exercises such as lying leg thrusts, ab bicycles, etc.
Some 2 minute examples of a quick workout routine at home or the office would consist of 2 sets of 10 pushups and 15 bodyweight squats, Then, your next 2 minute workout could be 2 sets of 6 forward lunges on each leg and 6 reverse lunges on each leg. Another could be a plank hold where you hold the planks as long as you can taking short rest breaks for a total of 3 minutes. If you don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
The exercises described here are not a fully comprehensive list, but are relatively simple. Obviously, with all of these exercises you have to adjust the number of reps up or down based on your own capabilities. In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised. However, it is usually not enough to break a sweat in only 2 or 3 minutes, so you do not have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You've now got some extra free time on your hands!
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