Have a few minutes to spare? Let’s talk about an impactful short daily exercise routine that you can do almost anywhere.
The secret sauce here is every exercise relies on bodyweight and compound movements, so there is no need to carry around bulky equipment, resistance bands or even a change of clothes. And since there is compound movement, you are working multiple areas at once to maximize your efficiency.
While you might not want to do these in the office, the truth is you can get this sample workout as a short daily exercise routine in almost anywhere, including in a hotel room if you are on the road.
Why are Compound Exercises so Effective?
Compound exercises are highly effective in a short daily exercise routine because they engage multiple muscle groups and joints simultaneously. This results in greater calorie expenditure and overall muscle activation in a shorter amount of time compared to isolation exercises, which target only one muscle group at a time.
Additionally, compound exercises often mimic natural movement patterns, making them functional for daily activities and promoting overall strength and mobility.
Warmup (5 minutes)
Start with a brief warm-up to get your heart rate up and prepare your muscles for exercise. This could include light jogging, jumping jacks, arm circles, and leg swings.
Bodyweight Squats (2 sets of 12 reps)
Squats are a compound movement that targets the lower body muscles, including the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then return to the starting position.
Pushups (2 sets of 10 reps)
Push-ups work the chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart, lower your body until your chest nearly touches the ground, then push back up to the starting position.
There are many push up variations to explore, from a wide stance push up to a standard one, so feel free to explore and change it up if you’d like.
Planks (2 sets of 30 seconds)
Planks engage the core muscles, including the abdominals and lower back. Hold a plank position with your body in a straight line from head to heels, engaging your core muscles to maintain stability.
Lunges (2 sets of 12 reps per leg)
Lunges target the lower body muscles, including the quadriceps, hamstrings, and glutes. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle, then return to the starting position and repeat on the other leg.
Tricep Dips (2 sets of 10 reps)
Tricep dips are effective for targeting the triceps. Sit on the edge of a chair or bench with your hands gripping the edge, slide your hips off the edge while keeping your elbows close to your body, lower your body until your elbows are bent at a 90-degree angle, then push back up to the starting position.
Cooldown & Stretching (5 minutes)
Finish your routine with a cooldown and stretching session to help prevent injury and improve flexibility. Focus on stretching the muscles you worked during your workout, holding each stretch for 15-30 seconds.
Consistency is the key to seeing results with this short daily exercise routine. Aim to complete this daily with the spare few minutes you might have in your day. Many people have time in the evening after work or perhaps after their kids have gone to bed.
These exercises are not too strenuous, yet they all are incredibly impactful in their combined effect on your body.