Quickie Exercises

One of the most over-used excuses for not exercising is the lack of time. Here’s how to squeeze fat-blasting workouts into your everyday routine. 

At home 

If you have 5 minutes:  

Try simple calisthenics like arm swinging, trunk side-bending, sit-ups, push-ups, half-squats and stretching of arm and leg muscles. 

Result: 

A more toned and relaxed body 

If you have 10 minutes: 

Engage in some skipping or aerobic dance routine (either free form or with a video DVD/CD). 

Result: 

A short burst of cardiovascular exercise to burn some calories. 

If you have 15 minutes: 

Walk up and down stairs (use the common stairs outside if you are living in a flat or condominium). 

Result:  

Defined hamstrings and quadriceps as well as shapelier calves. 

If you have 20 minutes: 

Take a brisk walk to the neighbourhood shop for some quick shopping. Push the trolley and squat/bend up and down as you browse the supermarket aisles. 

Result: 

A brief full body workout. 

At work 

If you have 5 minutes: 

Tone up arms with bicep curls. Hold a file in each outstretched arm in front of you, slowly flex elbows and touch the file to your shoulders, then bring arms back to starting position. 

Result: 

Goodbye, underarm jiggle! 

If you have 10 minutes: 

Stretch and tone your sides with a seated side-bend. Seating upright, carry files on each outstretched hand and take deep breaths as you lower your body to the right and left slowly. 

Result: 

Banishes spare tires and keeps your spine flexible. 

If you have 15 minutes: 

Alight one bus-stop before your designated stop and take a short power walk down to your office. Alternatively, you can also skip the escalators and take the stairs at the train stations. 

Result: 

Provides a quick energy boost and helps tone glutes and legs.  

If you have 20 minutes: 

Offer to buy lunch for your colleagues. Take a brisk walk to food stalls and carry the packets of food back. Take the stairs if you have spare time. 

Result: 

A quick calorie burn and lower and upper body workout. 

At home 

If you have 5 minutes: 

Transform your couch into a workout tool. Try body weight squats – standing in front of your couch, lower your body until your bottom touches the couch, then slowly raising yourself up to starting position. 

Result: 

A great flab buster for butt and thighs. 

If you have 10 minutes: 

Relieve tight back muscles with cat stretches. Get on all fours, inhale deeply and let your body relax. Exhale slowly and “pull” tummy towards spine. 

Result: 

Tones up stomach muscles and eases tension in the back. 

If you 15 minutes: 

Set aside some time every weekend to clean your house. Vacuum, mop, wipe and do the laundry, whatever you have to do to keep your place spick and span. 

Result: 

A full-body workout. Reaching for hard-to-reach corners will also give you a full stretch. 

If you have 20 minutes: 

Play with your kids – hop scotch, skipping or hide-and-seek. Alternatively, try running on the spot or skipping while watching television. 

Result: 

All the running and jumping around will work up a sweat and burn some calories. 

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