During the holidays, a lot of people tend to get busy and fall off of a regular exercise routine.
This doesn’t mean you have to skip working out all together. Even if you have 15 minutes, you can fit in a great and effective workout.
You don’t have to spend an hour on a cardio machine, and you definitely don’t need to feel guilty if you don’t have an hour to be on one.
(My husband has a great looking back!) 😀
Strength training is not just super effective to have in your workout routine, no matter what amount of time you have in your schedule, but it brings some major health benefits (and NO, girls, lifting weight will NOT make you bulky!) that will leave you wanting to pick up those weights more often.
1.Boosts Energy + Improves Your Mood
Release those endorphins! As you workout, and especially with strength training, you elevate those endorphins (which are opiates your brain produces) and you are guaranteed to feel better! There are also studies to show that it can help with depression. Go grab that dumbbell or resistance band and get to grinning!
2.Functionality of Everyday Tasks
Nobody said you need to strength train just to have a toned body like other models or people in magazines. Strength training benefits you by adding functionality of your everyday tasks: picking things (or kids up), pushing or picking things up, reaching and pulling down, getting down and back up, going up and down stairs, etc. All of these everyday tasks can feel tough at times. Having strength training in your routine, even if you just start with 2 days a week, you will see a difference!
3.Helps Increase Your Bone Strength
When you do weight bearing exercises , such as strength training, you are putting some pressure on your bones and muscles. In return, this helps to increase the bone density and/or bone mass you have. This equals stronger bones and a stronger you! This is why doctors always recommend a strength training routine for those who have osteoporosis. Outside of walking and any cardio you may do (that also helps with bone density), strength training, stairs, and even gardening can reap benefits of a regular strength routine.
4.Improves Your Cardiovascular Fitness
That’s right, you don’t have to always do cardio to reap the benefits of it helping your heart and health! To fully access your cardiovascular system, you must perform some mechanical work with your muscles. This can be through body weight moves, strength machines, dumbbells, or even resistance bands.
4.You Don’t Need a Long Amount of Time to Earn Benefits of Strength Training.
Just like cardio, some people think strength training look like this: going into a gym and spending an hour or two. Guess what? It doesn’t!! Sure, there are people who do, but if you want to spend a short amount of time strength training and still get the added benefits, even 10 minutes is better than 30, or none at all.
If you are short on time, 10-15 minutes is all you need to still get in a good workout.
So, today, I thought I would leave you with a quick strength workout that is no more than 15-20 minutes, and all you need is your body weight (and a chair/bench)!
For those of you who are beginners, you can increase your rest time, do your pushups off of a wall or chair, and if you need to swap out a plank, do crunches instead.
For those who are more advanced, and want more out of this workout, shorten your rest time, and if you want, swap squats for jump squats, and the lunges for jump lunges! If you want even more of a challenge, or you have a little more time, go through this an extra round!
Happy Strength Training!