Double Whammy Workouts – Exercises That Have Multiple Benefits
No one has time to spend three hours at the gym every day. Well, I certainly don’t anyway.
Between raising kids, pets, and a husband, running a household, writing and researching, I just don’t have the free time I used to. Sometimes I even struggle to get the grocery shopping done nevermind take a shower.
But cutting out time at the gym doesn’t mean you can’t still be fit, you just have to find workouts that are fast and highly effective.
Are you always short on time like I am? Here are a few of my favorite double whammy workouts – exercises that work multiple muscle groups. These really challenge your body and maximize your time and efforts while you’re at the gym.
- Squats to Overhead Press – These work the quads, the hamstrings, the abs, the arms, the shoulders and, of course, the booty. Just grab a pair of light, 5-10 pound weights, push down into a squat, and stand up, raising your weights above your head. Do 3 sets of 12, and you’ll definitely be feeling the burn tomorrow.
- Swimming – Swimming, though low-impact, can actually work all of the major muscle groups in your body. It works your core, your upper body, your lower body, your back and more. Freestyle is generally the best type of swim, as it forces you to alternate sides with each stroke. Try to work in at least 15 minutes of laps, and you’ve had a great, full-body workout for the day.
- Lunges – Lunges work the glutes, quads and hamstrings, three of the largest muscles in the body. When you strengthen these, you increase your body’s ability to burn calories – even when at rest. To do a lunge, simply take one wide step forward at a time, bend your front knee forward at a 90-degree angle, and allow your back knee to drop, nearly reaching the floor. Return to a standing position, and repeat on the other side. You can even add in small weights to up the ante and work your arms and shoulders as well.
- Step-ups with Curls – This exercise works muscle groups all over, from your legs and arms to your booty, abs, and shoulders. Just grab a pair of weights, step up with one foot onto a bench or chair, hold the other foot parallel to the floor, and raise your weights into a bicep curl. Then, lower your arms, and step by down on the floor. Repeat on the other side, and do 3 sets of 12 each.
- Circuit Training – Also known as high intensity interval training, this is the mantra that Crossfit is based on. It incorporates short spurts of high-energy exercises one after the other. Though the total workout only takes 15-20 minutes, it’s an intensely challenging workout session that’s sure to work up a sweat, burn fat and tone muscle.
Do you want to make the most of your time at the gym? Then try working in a few of these exercises. They’ll help you get more results – in fewer minutes. And who doesn’t want that?
~ Be Happy, Healthy and Fit in Mind, Body and Spirit ~ Visit DiviniFit.com for daily health, fitness & lifestyle tips ~
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