Warning: this style of workout is WAY different than anything you’ve ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don’t have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don’t worry so much about what other people think, because this is quite different and you may get some funny looks, but you’ll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.

Here’s how it works (these workouts can be done at home or even in your office):

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45 miutes to an hour at a shot… with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I’ve found that some people that have tried this have actually gotten their co-workers to join them!

If you have a private office, then you don’t have to worry about anybody watching you. If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the bodyweight exercises that are the best to focus on are:

• bodyweight squats (and variations)
• pushups (and variations)
• forward, reverse, or walking lunges
• up & down a staircase if one is available
• floor planks (holding the plank position from forearms and feet)
• floor abs exercises such as lying leg thrusts, ab bicycles, etc.
• one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don’t want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body’s muscles worked, and body temperature raised. However, it’s usually not enough to break a sweat in only 2 or 3 minutes, so you don’t have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here’s an example workout routine at home or the office (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri
9 am – 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am – 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm – plank holds (hold as long as possible in 3 minutes)
2 pm – 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm – plank holds (hold as long as possible in 3 minutes)
4 pm – max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am – one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm – one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm – one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you’ve accomplished with these “mini” workouts completed throughout each day… You’ve increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.

Even though each “mini” workout was a very short duration, you’ve accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn’t even have to break a sweat during any of the “mini” workouts. And there’s hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you don’t have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You’ve now got some extra free time on your hands!

Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you’ll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these “mini” workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn’t mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods. And by all means, don’t worry so much about what other people think…have the courage to try something a little different. In the end, you’ll be the one laughing back at all of the “blubber-bellies” at your office that are giving you funny looks while they eat their donuts!

If you liked these training ideas, my internationally best-selling ebook The Truth about Six Pack Abs contains hundreds of more innovative training ideas to lose stubborn body fat and carve out a rock hard set of abs and a flat stomach.

Feel free to email this link on to any friends or coworkers that you think would like to try these types of unique quick daily workouts.  Heck, try to get your co-workers to do these with you if you can!

If you focus on these 10 Fitness Tips you are well on your way to Getting more Fit and succeeding in your Fitness and Health Goals.

1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program… So Pump it up first then do your Cardio.

2. Exercise in the Morning – A Recent Study showed that after one year, 75% of the morning exercisers stayed with their fitness and health program. Compared to only 25% of those that worked out in the evening.

Exercising early gets you moving and energized as well not allowing yourself to find 1,000 excuses at the end of the day on why you can’t work out.. I am TOO Tired… I am TOO Busy… I am TOO far from the gym… You know!!!!

3. Exercise @ Home – A Recent study by the University of Florida in Gainsville found that those that worked out at home lost more weight than those that trained at a gym. Reason – You are less likely to skip workouts when you do not have to travel to a place to workout….. NO EXCUSES when the gym is @ home.

4. Exercise Outdoors – Anything you do outside brings the elements into play. Wind, hills, and other variables… Plus changing scenary helps keep the boredom out of the workout… No FUN staring at the wall…. If you do train inside, I recommend changing machines often as well as your program settings to keep things FRESH…

5. Treadmill vs. Stationary Bike – Stick with the Treadmill.. Weight Bearing machines always expend more energy than if you were sitting down.. So stand tall and burn more calories…..

6. Interval vs. Long Steady Cardio – Periodic bursts of Hi Intensity training followed by moderate recovery is the Answer!!!! You will burn 1 1/2 times the calories during the same duration if you had done long and steady cardio. In addition, you will even burn 75-125 additional calories after the workout. Also keep in mind that long and steady helps enhance your metabolism.

My recommendation is to do Intervals 75% of the time and mix it up with another 25% of Long and Steady to help mix it up and reduce your chance of injury by over training.

7. One Set or Three? – One set does NOT Get it done… I always recommend when first starting out to do One set, but after an adjustment period of learning proper form and technique, you need to rev it up by doing at least 2-3 sets of each exercise.

A Study published by the Journal of Strength and Conditioning Research found that experienced exercisers who did multiple sets gained significantly more strength than those that just did one set. Three is better than one.

8. Pre-Stretch or Post Workout? – The Journal of Strength and Conditioning Research states that Stretching may temporarily shut down nerve signals, which slows reaction time and reduces strength. Other studies have shown that stretching pre workout does not reduce injury risk.

The best time to stretch is during your weight training workout. Begin all routines with a 5 minute warm up to warm your muscles and get them flexible. It will increase blood flow and make your muscles more responsive. So we recommend stretching in between sets or after your workouts.

9. Free weight or Machines? – Free weights are the way to go. They will make you stronger, because they place more demand on your muscles, since you have to stabilize and balance your body. If you are a novice it might be good without the help of a trainer, to start out using machines.

The way to go for the best long term results for both strength and body toning, is to use dumbbells, barbells, and perform those exercises using a stability ball, standing or last but not least on a bench.

10. Coffee or Carbs? – Carbs are the best. You body is just like your car, in that it needs good quality fuel to run well. When you are training, you are revving your engine and your body needs fuel to keep it going. Caffeine does trigger your muscles to use fat as energy, but Caffeine has so many side effects like headaches, rapid heartbeat and shakiness. As well as some people have problems with Acid reflux disease that does not bode well with caffeine in your system. Eat good quality carbs before your workout for energy and make sure you refuel after you train as well.

If you focus on these 10 Fitness Tips you are well on your way to Getting more Fit and succeeding in your Fitness and Health Goals.

Til next Time… Rob Your Personal Trainer and Fitness Coach

Body Perfect Fitness
The Complete Online Personal Training and Complete Meal Planning Resource brings you: Two outstanding Complete Personal Fitness and Health programs that are supported with your very own Certified Online Personal Trainer and Fitness Coach as well as a Complete and Balanced Meal Planning Program developed around Your Favorite Foods!

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Stretching does a lot of good for your body regardless of age and present flexibility levels. Moreover, you don’t need to be an athlete or a health buff to enjoy the long-term effects.

If you’re a housewife, a carpenter, or even someone’s secretary, the same procedures for stretching apply. The secret behind effective stretching is going easy on yourself. If you lead a somewhat sedentary lifestyle, you need to train your muscles and learn to hold back.

Every athlete needs proper warm-up before they get into the strenuous activities. That’s because they don’t want to shock their system and injure themselves. Like any aspect in life, practice makes perfect. With daily routines and programs, you will find yourself slowly being able to do what you couldn’t at the start.

Gentle and easy is the most ideal method. There are movements for every type of person, you just have to know which one works best for you. If you are a relatively healthy individual, stretching can somewhat be simpler than if you are grossly out of shape.

Nonetheless, this shouldn’t stop you from trying. In fact, if you constantly suffer from muscle aches and pains, then you should get into the routine all the more. If you want to ensure your safety, all you need to do is consult your physician so that they can tell you what type of movements to apply.

Stretching can be done anytime and anywhere. So whether you are at home, at work, or right in the middle of the street, there are stretching exercises that you can do.

The use of proper stretching techniques is vital so that you don’t pull a muscle and injure yourself permanently. The trick is to do a bit at various times of the day. Just hold your position and count from one to thirty. It is important to avoid sudden bounces and extreme stretches.

Stretching can especially be beneficial when you get older. The older you are, the higher your chances of pulling or straining a muscle. Remember, your body grows old with you.

You just are more susceptible to injuries because your bones become brittle and you don’t heal just as quickly. But if you stretch on a regular basis, you will notice improvements on your body.

For one, it is easier to prevent and avoid injuries. Second, your circulation improves so that your body is better prepared for strenuous activities. Stretching exercises help you realize what your limits are and you are able to better understand what you are able to do.

When you first start your stretching routine, you will probably find some movements difficult to do at first. You need to take your time and relax. Pretty soon, you’ll surprise yourself with how much you can achieve with patience.

This is recommended by many health experts, especially for the seniors. The exercises involved are very simple and fundamental to improve your health and develop your mobility safely.

With stretching, you can easily avoid arthritis because you improve your body’s joint mobility. This has changed the lives of many. In fact, older folks have sworn that they’ve felt better and are more active because of this simple routine.

Add stretching into your daily routine and you will see a marked improvement in your fitness and mobility.

Al Smith

Al Smith writes for and publishes The Realgoalgetter Ezine and The Realgoalgetter Blog. His articles deal mostly with goal setting, self improvement, and motivation. Get some free reports, ecourses, and ebooks at FREE Ezines, Reports And Ebooks.

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