The One Minute Workout – Strengthen Your Body and Lose Weight in Just 60 Seconds
Let’s face it. Some of us just don’t have the time to spend hours in the gym or count every calorie we consume. Do you want a stronger, leaner body but don’t have the time? Don’t worry – with the one minute full body workout, you can focus on all your major muscle groups, increase lean muscle mass and reduce fat.
1. Push ups
The one minute full body workout involves you performing a set of exercises in as little as 60 seconds. Your long-term goal is to incorporate as many of these sets throughout the day as you can. It’s a lot easier than you think. Take push ups – one of the most flexible and easiest exercises you can do at home. Try and fit in one minute of push ups first thing in the morning before you go to work, in your lunch hour or whilst you’re preparing the evening meal. For more effective form, stand with your feet wide than your shoulders, then slowly bend down and place your hands in front of your feed. Keep your body tight and do as many push ups as you can within a minute. Try and beat your personal best every time you perform this exercise.
2. Scissor kicks
This is a great exercise to strengthen your six pack and work your legs. Just lie down on a flat surface with your back pressed against the ground. You will need your arms to be fully extended to your sides – just make sure your hands are facing downwards. The trick to great scissor kicks is making sure that your arms stay still during the exercise. With a slight bend at your knees, slowly lift up your legs so that your feet are a few inches off the floor. Next, lift your right leg to a 45 degree angle while your left leg remains lowered and two or three inches off the ground. Repeat legs and carry out the same range of motion. Keep your breathing in check during the exercise, and try and fit as many scissor kicks in one minute as you can.
3. Incline push ups
Who needs the gym when you can perform all of your favorite exercises from the comfort of your own home? Incline push ups can strengthen the upper body, as well as the triceps. They are simple to perform but you will need a stable surface in order to complete this exercise. A kitchen countertop is your best bet, but make sure the kitchen floor isn’t sticky or wet when undertaking this exercise. Stand with your feet at shoulder width, and slowly bend down so that your hands are gripping the edge of the countertop. Next, slowly raise your arms so they are completely straight, tensing your core muscles. Repeat this motion several times in 60 minutes.
Crunches can help you strengthen your core and develop your abdominal muscles. A simple exercise you can perform on your living room floor, just lie back on a flat surface with your arms behind your neck. Tense your stomach and slowly raise your back from the ground. Make sure your form is spot-on – you’ll see better results over time if you perform this exercise without too much range of motion. You’ll want to focus all your energy on raising your back from the ground – without moving your arms or legs.
5. Side bridge
Side bridges work your oblique muscles and are good for strengthening your spine. Just lie on your side on a flat surface and support your body between your knee and forearm to your feet. Try and hold this position and then repeat on the other side. You will slowly gain more strength in your body as you develop this exercise over time.
Exercising for only 60 seconds may not sound like much, but over time you will be able to build body strength and slowly reduce fat. Remember – like any exercise, diet is imperative when carrying out these one minute sets. Try and keep your protein intake high and fats low. For more effective results, steer clear of any processed or sugary foods and consume less calories every day. By performing the one minute full body workout, you could see noticeable changes in your body shape in as little as a few months.