I personally do not adhere to the 10 min workouts that are displayed across indian televisions and that are luring people to buy products which will be stashed away under beds or used for hanging clothes after a peroid of time. A 40 min workout is necessary and great for someone who can do it daily.
Myths :
You can workout at anytime you want.
I am so against this saying that the person who said it should be strangled. Though I say that it depends on everyones metabolic rates, but if the diet plan given here is followed there has to be atleast a minimum of 90 minutes gap between your last meal and your workout plan.
I just need to do these 4 exercises and I will lose weight.
I am so sure that anybody following this has achieved it only afteer a few years had passed. The only exercise that cannot be compensated for is running or power walking. It is the best form of exercise which is known as cardio vascular exercise and is necesaary for any one aiming to lose weight.
I. THE DAILY 40 MIN WORKOUT
- cardio 20 mins.
- running / power walking / jogging / treadmills / cross trainers
- (i) jumping – 1 min
(ii)spot running – 1 min
(iii) jumping jacks – 1 min
(iv) alternate toe touch – 1min
(v) forward touch touch – 1 min
A total of 3 sets with 1. 5 min gap between each set = 20 mins
- SIT – UPS + LEG RAISES :
- 10 sit ups + 5 leg raises = 1 set
total of as many sets as you can put in minimum 6
total = 10 minutes
- stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.
It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.
Total = 5 minutes
4 . SIDE BENDING : for those lovely love handles to go away.
Continuos 5 mins by alternating each side.
II. THE DAILY FULL BODY WORKOUT :
MONDAY :
- cardio 30 mins.
- running / power walking / jogging / treadmills / cross trainers
- (i) jumping – 1 min
(ii)spot running – 1 min
(iii) jumping jacks – 1 min
(iv) alternate toe touch – 1min
(v) forward touch touch – 1 min
A total of 5 sets with 1. 5 min gap between each set = 30 mins
- PUSH UPS : 10 in a set
Minimum of 3 sets and go on to as many as possible.
Total : 8 mins
- SIT – UPS + LEG RAISES :
- 15 sit ups + 10 leg raises = 1 set
total of as many sets as you can put in minimum 8
total = 15 minutes
- stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.
It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.
Total = 2 minutes
5 . SIDE BENDING : for those lovely love handles to go away.
Continuos 5 mins by alternating each
TUESDAY :
- cardio 30 mins.
- running / power walking / jogging / treadmills / cross trainers
- (i) jumping – 1 min
(ii)spot running – 1 min
(iii) jumping jacks – 1 min
(iv) alternate toe touch – 1min
(v) forward touch touch – 1 min
A total of 5 sets with 1. 5 min gap between each set = 30 mins
- PUSH UPS : 10 in a set
2 sets
BACK STRETCHING : 10 in a set
2 sets
BACKWARD BENDING : 5 in a set
2 sets
PULL UPS ( if possible) : 5 in a set
2 sets.
Total : 10 mins
- SIT – UPS + LEG RAISES :
- 10 sit ups + 5 leg raises = 1 set
total of as many sets as you can put in minimum 8
total = 15 minutes
- stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.
It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.
Total = 2 minutes
5. SIDE BENDING : for those lovely love handles to go away.
Continuos 5 mins by alternating each
WEDNESDAY :
- cardio 20 mins.
- running / power walking / jogging / treadmills / cross trainers
- (i) jumping – 1 min
(ii)spot running – 1 min
(iii) jumping jacks – 1 min
(iv) alternate toe touch – 1min
(v) forward touch touch – 1 min
A total of 3 sets with 1. 5 min gap between each set = 30 mins
- SIT – UPS + LEG RAISES :
- 15 sit ups + 10 leg raises = 1 set
10 – 15 sets
total = 30 minutes
3 . SIDE BENDING : for those lovely love handles to go away.
Continuos 10 mins by alternating each
THURSDAY :
- cardio 30 mins.
- running / power walking / jogging / treadmills / cross trainers
- (i) jumping – 1 min
(ii)spot running – 1 min
(iii) jumping jacks – 1 min
(iv) alternate toe touch – 1min
(v) forward touch touch – 1 min
A total of 5 sets with 1. 5 min gap between each set = 30 mins
- PUSH UPS : 10 in a set X 3
PULL UPS : 10 in a set X 3
Parallel bar dips : 10 in a set X 3
Total = 15 mintues
- SIT – UPS + LEG RAISES :
- 15 sit ups + 10 leg raises = 1 set
total of as many sets as you can put in minimum 6
total = 10 minutes
- stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.
It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.
Total = 2 minutes
4 . SIDE BENDING : for those lovely love handles to go away.
Continuos 3 mins by alternating each
FRIDAY :
- cardio 30 mins.
- running / power walking / jogging / treadmills / cross trainers
- (i) jumping – 1 min
(ii)spot running – 1 min
(iii) jumping jacks – 1 min
(iv) alternate toe touch – 1min
(v) forward touch touch – 1 min
A total of 5 sets with 1. 5 min gap between each set = 30 mins
- PUSH UPS( hands close together) : 10 in a set X 3
PULL UPS( hands closed together) : 10 in a set X 3
Bench dips : 10 in a set X 3
Total = 15 mintues
- SIT – UPS + LEG RAISES :
- 15 sit ups + 10 leg raises = 1 set
total of as many sets as you can put in minimum 10
total = 15 minutes
- stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.
It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.
Total = 2 minutes
4 . SIDE BENDING : for those lovely love handles to go away.
Continuos 3 mins by alternating each
SATURDAY :
- cardio 20 mins.
- running / power walking / jogging / treadmills / cross trainers
- (i) jumping – 1 min
(ii)spot running – 1 min
(iii) jumping jacks – 1 min
(iv) alternate toe touch – 1min
(v) forward touch touch – 1 min
A total of 3 sets with 1. 5 min gap between each set = 30 mins
- SIT – UPS + LEG RAISES :
- 15 sit ups + 10 leg raises = 1 set
10 – 15 sets
total = 30 minutes
3 . SIDE BENDING : for those lovely love handles to go away.
Continuos 10 mins by alternating each
THE SATURDAY WORKOUT AS MENTIONED IS SAME AS THE WEDNESDAY WORKOUT BUT IF POSSIBLE IT CAN BE REPLACED BY A 40 MINUTE CARDIO. RUNNING WOULD BE THE BEST.
I personally do recommend the usage of 2.5 kg dumbells at home but then I do not know how many people know how to use them properly.
The dumbell workout will be shown soon.
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