- Avoid Thinking of Exercise as Exercise
A team did a cool study in which they took people out for a one mile walk and told some it was a workout, and others that it was sightseeing and for fun. Afterwards, everyone ate lunch, and the sightseeing group ate 35 percent less dessert than the workout group. If you think of physical activity as fitness, you tend to want to reward yourself. But if you see workout as something else, like personal time, you don’t have that same tendency. So when you exercise, you should think of it as a celebration. Say to yourself, “You know, many people like you who are in their 50s can’t do this.”
- Do it, even if it’s short
Here’s the thing about the relationship between time and exercise: Even if we could all find five minutes to spare each day (and it’s safe to assume most of us can), we probably wouldn’t use it to work out.
That’s because many people assume that five minutes isn’t long enough to actually help produce results; plus, not many workouts are created for super-short time frames. What ends up happening: A person with a something-is-better-than-nothing attitude doing a few minutes of crunches, push-ups, and lunges in their living room. Better than nothing? Sure. But here we teach you how to turn those few push-ups into a full exercise of high level fat burning.
Whether you’re short on time or motivation or even if you’re tired, or can’t make it to the gym, this routine will keep you on the track to a perfect body. It’s five exercises, five minutes. But that doesn’t mean it’s a breeze. Plenty of moves can leave your lungs and muscles burning, but this workout is designed to build functional, balanced total-body strength and, of course, start your fat burners in as little as five minutes.
Think of this as a piece of your weekly puzzle: Do it when you’re traveling or stuck at home with no equipment. Or, if you’re thinking about skipping your planned 45-minute workout, commit to finishing this (even at half speed). When you’re not short on time, do the cycle three to five times for a longer sweat session. (It’s also a great back-pocket workout, for when you get to the gym with no plan and need something effective and easy to remember.)
MOVE 1 Marching Glute Bridge
Lie face up with your knees bent, feet flat on the floor. Raise your hips so your body forms a straight line from shoulders to knees (a).