The 5 Best Exercises You Should Do If Short on Time

No time to train? That does not exist

After many months of quarantine, it’s no surprise that everyone is in a rush to fill up social calendars and make up for lost time. However, the busier we get, the more likely it is that important habits like exercise routines will be neglected and left behind. Do not put yourself down! You deserve to do yourself a favor and chase any semblance of normality after a year in the house.

But if fitness is still a priority (and it should be) and / or you just want to get the most bang for your buck when it comes to working out in a short amount of time, star fitness instructor Damon Bell is one of whose client Antoni . Heard, Porowski, Padma Lakshmi and Ashley Graham presented his five most important exercises that you can do (quickly) from the comfort of your home.

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“These basic movements make a great full body circuit or schedule when you’re short on time or equipment,” he says. “The best exercises should involve pushing, pulling, hinging, squats, and core work.”

Check out Bell’s recommendations below, including a home workout that combines all of his favorites into one jam-packed session. (And honestly check out his Instagram page if you need the extra motivation. He’s the definition of #bodygoals.)

Press: push-ups

A push-up is perhaps the most celebrated exercise – and rightly so. A simple movement can contract many muscles at once, including your chest, shoulders, triceps, abs, and the winged muscle under your armpit called the serratus anterior.

“This can be done the traditional way, with both hands aligned with your chest on the floor,” says Bell. “But it can [also] be brought back to the knees or pushed forward with different hand positions and elevations. “

Adapt your form to any physical limitations or increase the level of difficulty based on your athletic experience.

Pulling: lying “pull-ups”

If you think pull-ups require some type of bar or equipment to keep your legs off the floor, think again. A prone “pull-up” can mimic most of the high-intensity upper body movements that you see in the gym.

“Lie face down on the floor and hold a towel tightly in front of you with both hands,” advises Bell. “You want to look like Superman who flies!”

Next, pull the towel as tight as you can from both sides, squeeze your shoulder blades together to activate your lats, and pull the towel down toward your head. Bring your elbows to a 90-degree angle, maintain tension and return to the starting position. “

Hinge: Deadlift

You don’t need a bar with plates to complete this exercise. All you need is a wall and objects of equal weight in each hand, such as filled water bottles or heavy books. “The wall can be your guide,” says Bell. “Use it as a bumper to push your butt against.” “When you bring the weights to the floor, keep them as close to your legs as possible. Imagine painting your shins, ”says Bell. “Push your hips back as far as you can until you feel a stretch in your hamstrings. Next, focus on maintaining the movement from your hips – push them forward and return to the standing position.

Squats: squats

The nice thing about squats, according to Bell, is that they are completely customizable. “You can make them light or heavy – the wider the stand, the more stable your support base is. The tighter your posture, the more difficult because the base of support has been reduced. “

Other factors that can affect squat difficulty include adding weight, changing the position of your feet, and even adding split-posture squats, which are essentially alternating forward lunges. Make sure your core is tense and your chest is elevated to avoid potential strain on your lower back.

Core work: Deadbugs

You may never have heard of Deadbugs, but you will surely feel like one after a few sets. “Not only do they train the deep core, but they’re also safe for people with lower back problems,” says Bell, making it one of his all-time favorite abdominal exercises.

First, lie on your back and stretch both hands towards the ceiling. Raise both legs with a 90-degree bend in the knee.

From there, “lower your left leg and right arm while maintaining a tight core. A tight core can be achieved by contracting your abs and gently pulling your belly button into your spine, ”adds Bell.

“Switch between the sides or finish the desired repetitions on one side and repeat on the other.”

Are you ready to put these five basic exercises to the test? Try this bespoke style of HIIT (High Intensity Interval Training) that Bell developed in-house. And remember, a true HIIT workout means the participant must work at full capacity the entire time before taking a full 1-2 minute break to fully recover.

Complete three rounds with no rest between exercises:

  1. 10 deadbugs (per side)
  2. 12 deadlifts
  3. 12 “pull-ups”
  4. Complete pushups to failure
  5. 12 squats

Rest 90-120 seconds and repeat.

Another option is to split this workout into three sets with super sets (no breaks between the individual exercises):

Complete three rounds with no rest between exercises:

  1. 10 deadbugs (per side)
  2. 12 pull-ups

Rest for 45-60 seconds and repeat the process.

Complete three rounds:

  1. Deadlifts x 10-12
  2. Push-ups x to failure

Rest for 45-60 seconds and repeat the process.

Complete three rounds:

  1. Jump squats for 30-45 seconds

Rest for 30 seconds.

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