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5 Quick and Effective Exercises for Busy People

Reading Time: 4~7 minutes 

15 March 2024

In the fast-paced world of modern corporate life, battling the bulge is a common struggle. The trend of fitness-conscious professionals pursuing a lean physique underlines the need for efficient workout routines in the fight against flab.    

It’s not just about the exercises but the approach. A high-intensity, varied routine with discipline and patience is key. Check out these 5 exercises you can include in your busy schedule to achieve maximum results to torch belly fat and sculpt killer abs.  

Strengthening your lower body benefits your health and fitness by improving posture, balance, and cardio workout effectiveness. Squats work major muscle groups and offer a full-body workout for burning calories and building muscle. They can be done with or without equipment, making them beginner friendly.  

Here are five variations to help you master squats, each with unique benefits for strength, endurance, and flexibility.

Tabata for Tightness: High-Intensity Interval Training (HIIT)

Duration: 20-30 minutes 

Calories burn: Around 200-400 kcals per session*  


HIIT is renowned for its ability to torch calories. Time-efficient and incredibly effective, HIIT involves short bursts of intense activity, followed by even shorter recovery phases. With core-strengthening moves such as mountain climbers, plank jacks, and bicycle crunches, incorporating HIIT into your routine is like adding fuel to the fire—your abs will thank you later!

Benefits: 

Time efficient:
HIIT workouts can be completed in a quick 20-30 minutes, making them ideal for busy individuals who have limited time for exercise. 


Metabolic boost:
HIIT workouts stimulate metabolism, leading to an increased calorie burn even post-workout, known as the “afterburn effect”. 


Core strengthening:
Many HIIT exercises target and engage the core muscles, leading to improved abdominal strength and muscle definition.  

Power Up with Weights: Strength Training

Duration: 45-60 minutes  Calories burn: Around 100-300 kcals per session*   

Lifting weights might seem more like a game for the brawny, but it’s a non-negotiable for carving out a chiseled midsection. Dynamic exercises like weighted V-ups and Russian twists not only work your core but contribute to overall calorie burn by engaging multiple muscle groups. The more muscles work, the more fat you’ll burn.  
Benefits: 

Time efficient:
Strength training sessions can be completed within 45-60 minutes, easily fitting into any busy schedule. 


Increased metabolism:
Building muscle through strength training increases your resting metabolic rate, helping you burn more calories throughout the day. 


Improved posture and joint health:
Strengthening the muscles around your core and joints can help alleviate the strain caused by long hours of sitting or standing. 

Rumble in the Gym: Boxing and Muay Thai

Duration: 60-90 minutes 
Calories burn: Around 500-1,200 kcals per session* 

Looking for a kick (or punch) to level up your gym routine? Combat sports like boxing and Muay Thai offer high-energy workouts that are fantastic for agility, cardiovascular health, and, you guessed it, abdominal strength.

A session on the pads or the heavy bag will work your ab muscles while improving coordination and toning muscles.  
 
Benefits 

Full-body workout:
Boxing and Muay Thai involve various movements that engage multiple muscle groups simultaneously, providing an efficient full-body workout. 


Stress release:
The intense physical activity and focus required in combat sports can serve as a great outlet for stress and tension. 

The Cardio Conundrum: Traditional Cardiovascular Exercises

Duration: 30-45 minutes 
Calories burn: Around 200-400 kcals per session* 

Running, cycling, rowing or using the elliptical—all of these are great ways to get your heart pumping and your abdomen working.

To maximise the ab-flattening effects, vary the intensity of your cardio sessions and include sprint intervals. This way, you not only burn more calories during the workout but continue to do so even after you’ve left the gym. 
Benefits 

Time flexibility:
Cardiovascular exercises can be adapted to fit various time constraints, allowing for shorter or longer workouts based on the time you have available.  


Increased energy levels:
Regular cardiovascular exercise can boost energy levels and improve productivity throughout a busy day. 


Heart health:
Engaging in cardiovascular exercises helps strengthen your heart, reduce the risk of cardiovascular diseases, and improve overall cardiovascular fitness. 

Pilates for Precision: Pilates and Reformer Pilates

Duration: 45-60 minutes 
Calories burn: Around 200-400 kcals per session* 

Pilates is like the architect of ab exercises. It’s all about control, precision, and balance, which, when combined, provide a holistic core workout.

Reformer Pilates takes it a step further by challenging your body with tension and resistance—leaving your abs on the brink of fatigue and, ultimately, transformation.
Benefits 

Mind-body connection:
Pilates focuses on mindful movements and developing a strong mind-body connection, helping you cultivate body awareness and improve concentration. 


Improved flexibility and posture:
Regular Pilates practice can enhance flexibility, balance, and posture, which are essential for maintaining a healthy body during busy days. 


Low-impact option:
Pilates is a low-impact exercise that is gentle on the joints, making it suitable for individuals with joint issues or those looking for a lower-intensity workout option. 


*For general reference only, depending on the intensity, rest intervals, exercise, body composition of each person.

Gentle Reminder

Variety is king.
Choose a blend of exercises that works different areas of the body part you’re focused on.
While dedication is vital, so is recovery.

Aim for 2-3 high-quality workouts with at least a day of rest in between. 
A well-balanced diet, featuring plenty of protein, healthy fats, and complex carbohydrates, is essential for muscle growth and recovery. 

Understanding the relationship between your workouts and your diet, and the importance of form and professional guidance, can turn your fitness routine into a dynamic transformational experience.

 
As a busy professional, it’s crucial to prioritise self-care and make time for your fitness goals to achieve a balanced and healthy lifestyle so sign up for a complimentary personal training session and let’s start crafting a unique workout plan together. 
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