Get fit in 25 minutes

Health is big buzz in today’s arena. Everybody wants to be healthy. But what about those people whose every second is premium, the solution is spend 25 minutes everyday and see how fit you become. By practicing fitness regime for 25 minutes everyday, for 5 days a week, one can definitely tread to the path of fitness. It is suggested, to become gym member that is closer to ones house, so as to cut down the travel time.

How to split the days for various kinds of fitness workouts:-

Cardio session for first day- Start the first day with a cardio. It is always recommended to start with a warm up. This is to mobilize the joints and the body. Then jog for 15-20 minutes, gradually reducing the pace to walking. Gradually, cool the body down with stretches for five minutes. If some how you are not able to attend your gym then cycle 5 rounds near your neighborhood or else can go for a brisk walk in the near by park.

Strength training , second day- Exercising, in form of circuit is done to strengthen the chest, shoulder, back, legs, biceps; triceps etc. Circuit training is done in sets of 3-5 in repetitive sessions. Strength training firms and tones up the body.

Start the workout with 5 minutes of warm up. This will mobilize the joints. One can jog on spot to increase the heart rate. The next 15 minutes could be spent on bench presses, squats, crunches, lat pull downs, bicep curls, cable pull down and shoulder press down, all these could be done in sets of 3 or 5 depending on individual capacity. Seek the help of a trainer. And finally, cool down with muscle stretch.

Boxing/kick boxing/air boxing, third day- women more and more are taking interest in boxing and kick boxing with their male counter parts, to beef up muscles. Begin with warm up for 5 minutes. For The main workout, one need to set box of 10 sets and each set covers start jabs. The jabbing is split to 30 secs of each jab and 30 secs of withdrawal rest. The sets consist of upper cuts, walking-boxing, shadow boxing, spot boxing etc. This helps to strengthen obliques, upper body and core.

Spinning, fourth day- Conventional stationary cycle could be used. This works well for people who have larger hips and thighs. After the warm up, cycle for initial 5 mins at 30-40 rpm speed. The speed could be increased for 70-75 rpm for another 5 mins. Cool for one min and for next 5 min cycle for 90-100rpm. Now cool for 2 min and the final 2-3 mins should be cycled for 100-120rpm. Finally stretch ham strings, quadriceps after intense session.

Cardio-strength combo, fifth day- After a regular warm up, follow up with 10 mins of cardio. This could be done on a treadmill or cycling. Then, 10 mins of strength training and 5 mins of cardio again. Let the body cool for a while. For variations one can do Pilates, yoga, tai chi or even play games like tennis, squash, and badminton for 20 minutes.

Have fun while you workout. Eat healthy and hydrate properly.