Exercise, physical activity, or workout can improve your health as well as reduce the risks of developing chronic diseases – such as heart disorders, various types of cancers, and Type 2 diabetes. Regular workouts can have both immediate and long-term benefits for your health. Most importantly, regular exercise can significantly enhance your quality of life.
This article is about “a perfect 30-minute workout” for your best summer body! Keep reading this article in order to fully understand the workout so that you can get in shape this summer.
The exercises we are going to tell you about is mostly “body weight,” which means that you can do the workout anywhere and anytime.
Aim to get through a good list of workouts with cardio options in between all the exercises. Your cardio choice can be something like 200m sprint, 100 high knees, 200m row, 100 skips, or 90-second bike sprint – all of them are good options. Always start with a cardio choice!
Start with your cardio choice. Then, start your first exercise. Next, do the cardio exercise again – you can stick with the previous one or mix it up – then start the second exercise. You can do 12 exercises within 30 minutes.
The first exercise is doing 30 squats. Once completed, rest for 10 seconds – do the cardio – and start lunge jumps. Here, you need to do 60 lunge jumps. The third workout is having 30 pushups. Following that, you need to perform bent over back flies 30 times.
In addition, you need to bend over so that the upper body is accurately parallel to the floor, core engaged, legs slightly bent, as well as slight stretches through the back of your legs into glutes. Similarly, keep your arms underneath the chest area. Then, open up wide squeezing the back muscles together and go down. Next, slowly return to the previous position and repeat.
The 5th and 6th workout are doing 60 jumping jacks and 30 plank salutes. Remember, in the plank position, it is important to keep your torso still as you tend to raise one arm in the salute motion. Slowly return without moving the torso. Now, repeat on the other side.
The 7th exercise is doing 60 squat jumps. Don’t forget to do the cardio in between! Just reminding you in case you forget. So, moving on, the 8th and 9th exercises are 30 step-up (also known as box jumps) and 30 triceps dips. If you have shoulder issues, then you can replace the dips exercise with pushups.
The 10th and 11th exercise are doing 60 mountain climbers and 30 v-site crunches. Crunches are designed to lean and tone your core muscles. The workout helps in strengthening your abdominal muscles, improving your body posture, as well as increase the flexibility and mobility of the muscles. When you perform crunches regularly, your oblique muscles and rectus abdominis are tightened. The last exercise is doing burpees 30 times. Wow, you are done! Now rest!
Doing the aforementioned exercises or workouts for extremely useful for your healthy summer body. Not only do they make your body in shape but also strengthen your immune system, endocrine system, circulatory system, skin rejuvenation, etc.