We all know by now that regular exercise is important in maintaining overall health. But when you've got deadlines, MRT-hell, carmageddon, and other things taking much of your time, it can be hard to fit working out in your schedule.
If you generally want to keep your health and weight in check, exercising as little as five minutes, three times a day, can help keep you in relatively good shape.
“For starters, it will help get your butt of the couch and increase your metabolism, increase the body's fat burning capacity, and your drive for your daily activities,” says Alex Callanta, P.N.-1 one of the coaches at 360 Fitness Club in Pasig City.
He shares three simple workouts you can do for five minutes or less, depending on your fitness level. You can do it three times a day: once in the morning, afternoon, and at night.
You won't need equipment for these routines, as you'll be doing bodyweight exercises. If you don't have time to do it three times a day, you can do one workout then just make it a point to move around throughout your work day.
“Kung hindi talaga kaya ang three times a day, you have to incorporate non-exercise activity thermogenisis (NEAT) throughout your day,” Callanta advises. Basically, NEAT is the calories burned from non-exercise movements. For example, taking the stairs instead of the elevator, or walking extra over taking a tricycle helps increase your body's total caloric burn for the day.
“Research also says that for every hour you sit down, you have to stand and walk for five minutes. Set an alarm at your office so you'll know when to do that,” adds Callanta. Following this increases your caloric expenditure aside from what you burn during and after exercise.
So lack of time isn't an excuse, gents. Try any of these three workouts to keep you fit, and add some muscle to your frame, too.
Beginner Workout: 20-40
Total time: 5 minutes
Why it's good: If you're not yet used to higher intensity exercise, the longer rest periods allow you to catch your breath better to keep you fresh for the working set.
How to do it: Choose one move from the three bodyweight exercises outlined below. Do as many reps with proper form as you can for 20 seconds, then rest for 40 seconds. That's a round. Do five. Try to go at the highest intensity that you can maintain.
Intermediate Workout: Density
Total time: 5 minutes
Why it's good: This routine tests your muscle endurance while making you do as much work as you can for the time frame. “The amount of energy you'll consume will feel like you've worked out for 30 minutes,” Callanta explains.
How to do it: Set your timer for five minutes. Do 10 reps each of the bodyweight exercises below, one after the other. That's a round. Do as many as you can for the time duration. Catch your breath whenever needed but aim to hit at least six rounds.
Advanced Workout: Tabata
Total time: 4 minutes
Why it's good: The little rest periods forces your body to recover faster as you push your limits. Your heart rate will increase, fast. “Make sure that your effort feels around 90 percent. Hindi naman yung tipong masusuka ka pero yung comfortable pa rin dapat,” warns Callanta.
How to do it: Choose two exercises from the bodyweight moves below. Do as many quality reps as you can of the first move for 20 seconds then rest for 10 seconds. Follow this up by doing the same for the second move. That's a round. Do four.
Targets your: Core, chest, and arms.
Do it: Assume the push-up position with your arms straight with your weight resting on your hands and toes. There should be a straight line from your heed to your heels. Lower yourself by bending both elbows until your chest is close to the floor. Pause, then go back to the starting position.
Targets: Full body and cardio
Do it: Stand with your feet together and your arms on your side. Jump and land with your feet slightly wider than hip-width and while putting your arms up from your sides then jump back to the starting position. Keep doing this for the desired time or number of reps.
Targets your: Legs and core.
Do it: Stand with your feet slightly wider than hip-width. While keeping your back straight and your abs tight, lower yourself by bending both knees, pushing your hips back until your thighs are parallel to the floor. Stand back up to back to the starting position.