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Simple Every Day Exercises To Stay In Shape

Updated on September 9, 2014

Skipping & Other Simple Exercises

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Simple Exercise Routines

With obesity and time constraints falling hand in hand, it's sometimes hard to find the right amount of time to do a solid work out to burn off calories and keep healthy. Exercising on a regular basis can be as simple as doing star jumps or using a skipping rope. The critical element in regular and effective exercise is ensuring you get your heart rate up and do regular exercise training. Developing a routine of about 5 exercises to do over the space of about 20-30minutes can have dramatic impacts on your health and well being.


Free Everday Exercises

Exercise doesn't necessarily mean spending hundreds of dollars on gym equipment and gym membership fees. Developing a formula of simple home exercise routines is all it takes to get back on track to being fit and healthy.

Suggested exercises to include in your routine are:

- Star jumps

- Skipping

- A quick 50metre sprint

- Quick push-ups

- Sit ups

- Pull ups/ Chin ups

- A fast jog on the spot

- Jumping jacks


Effective Exercise Routines

Here are some simple exercise routines to use without having to spend money on weights of gym membership fees. It is recommended to perform these exercises in your local sporting field, basketball stadium or sporting environment away from your home. This will encourage you to work in a more suitable sport environment and prevent you from being in your comfort zone at home. Being away from home also prevents you from watching the tv or finding ways to distract yourself from exercising.

Please note that the below routines are examples. Feel free to include these elements into your own exercise routine suited to your own ability and health condition.


Exercise Routines:

Routine #1:

50 metre light jog -> 10 push ups -> 10 situps -> 30 seconds rest -> 50 metre sprint -> 10 push ups -> 30 seconds rest -> 20 sit ups -> 50 metre sprint -> 30 seconds rest -> 200 metre jog -> 20 sit ups -> 5 quick push ups -> rest.



Routine #2:

50 metre jog -> 50 metre sprint -> 10 seconds rest -> 30 seconds of fast skipping on the spot -> 10 sit ups -> 30 seconds rest -> 1 minute of skipping on the spot -> 50 metre sprint -> rest.


Choose each of the different routines for each exercise session. Repeat the routine 2 times in your session. Every few days, try to increase the level of exercise you are performing to ensure a maximum work out. For example, try doing a total of 10 more push ups in the second week of your exercise, or try running a 100 metre sprint instead of a 50 metre sprint.


Record Your Progress

Keep a diary or a written journal detailing the exercises your performed during that training session. This will help you keep track of the exercises you have done. It will also outline the progress you have made in terms of pushing your limits when exercising.

Recording your muscle mass or weight every morning when you wake up will also assist you in motivating yourself and achieving your goals.

Remember: Stay hydrated!

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    • DeviousOne profile imageAUTHOR

      DeviousOne 

      5 years ago from Sydney, Australia

      It's worth it. The problem most people have is learning to commit by sticking to a routine plan. The first two weeks are generally the hardest. Good luck Swope.

    • Swope profile image

      Swope 

      5 years ago

      great suggestions, now i only have to get off the couch...

    • DeborahNeyens profile image

      Deborah Neyens 

      5 years ago from Iowa

      This is a great reminder that you don't need fancy equipment or an expensive gym membership to stay fit. Recording your progress is a great suggestion. I have a calendar on which I jot down what I've done to exercise each day. When I look at it and see a few blank days in a row, I feel guilty and it motivates me to get back at it.

    • DeviousOne profile imageAUTHOR

      DeviousOne 

      6 years ago from Sydney, Australia

      Thanks for your comment DreamerMeg. I also found out later today that there are whole routine exercises that are just focused on using a skipping rope. Definitely effective for a good work out too.

    • DreamerMeg profile image

      DreamerMeg 

      6 years ago from Northern Ireland

      That's a great reminder that we don't need "fancy" or "complex" or "expensive" to get or to be fit. Skipping is a VERY good exercise for getting fit.

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