Getting Fit with daily exercises

[Phael]

Someone on the board is active in staying fit?

what would be the best home workouts for 10-20 minutes on a daily basis - not to build much muscles, just "define" or "maintain" them.
I wanna get my breast (wobble wobble now) a little more "non wobbly" and my belly could use some fat loss too.

is there an effective way or isn´t there a way around the gym?


thanks in advance for your replies!

[Halon]

I don't exercise at all to be honest. I'm sitting on my couch from the second i get up from bed to i go to sleep

I do have wobbly breasts myself, and quite a beer stomach, so i guess i should consider doing some exercise aswell.

[badass]

in america, we stay fit by working out daily...here are some methods you can use...10 minutes a day is all you need with any of these exercises..










take your kid out for a walk if you have one...




if you don't have a kid then a dog works just fine...



and if you're serious about losing weight i would suggest you do marathons like this...



AND ALWAYS REMEMBER THIS...when talking the escalator, don't be a lazy ass and just stand there...walk up it this way you will lose more weight...




by following these tips above, i was able to go from

this...



to this...now i can finally wear this tshirt...





good luck and let me know how these exercises work out for you

[Darren]

I am eager to read input in here cause I need a simple fitness routine like this. My weight and physique is fine but fitness isn't. I do think 20 mins might be a little short for that kinda work though :/

[Phael]

I don't exercise at all to be honest. I'm sitting on my couch from the second i get up from bed to i go to sleep

I do have wobbly breasts myself, and quite a beer stomach, so i guess i should consider doing some exercise aswell.

yeah, i think its usal for a man to have that, but i don´t like it if the breast/belly sticks out of the shirt, that doesn´t look that good...
i wear fitted shirts because all other cuts would look shitty on me and yeah, as long as i don´t have muscles in my breasts i wanna hide them xD

in america, we stay fit by working out daily...here are some methods you can use...10 minutes a day is all you need with any of these exercises..

the escalator thingy i do everytime and i rage a bout the people who stand in my way..
i think i can´t afford a segway for exercising too and since i hurt my foot i can´t run anymore (hopefully in a few weeks)

I am eager to read input in here cause I need a simple fitness routine like this. My weight and physique is fine but fitness isn't. I do think 20 mins might be a little short for that kinda work though :/

well, for beginners it´s more then enough, remember, you do this daily and you have to start "small", believe me - alone 20-30 crunches and you think you die if you´re like me xD

[Grill-Head]

Buy yourself a pair of running trainers and start jogging. I've recently started running again, try to go three or four times a week and do about 5 miles every time I go out. I feel a lot better since I started doing it.

Get out on a bike if you've got one as well. It's a great way to see new places and it keeps you fit.

[PegaSus]

in america, we stay fit by working out daily...here are some methods you can use...10 minutes a day is all you need with any of these exercises..

[Uplifted]

[PegaSus]

[Ms.Sivad]

Oh hell yeah, my kind of topic! Though I'm no expert of course, but I hope all this helps...

For starters, twenty minutes a day is plenty of time to get an effective workout -- BUT, the catch is that you'll have to push yourself pretty hard within that short time, to get the most out of it. The purpose is to get your heart-rate up and fatigue your muscles, similar to HIT (high intensity training), though I suggest that you begin at a mediocre pace -- like breathing heavy but not struggling for breathe -- and work your way up to something more intense. Though only you can choose how intense it needs to be, since you're looking to maintain and not make great gains... anyway, this workout style is ideal IMO as it incorporates BOTH strength-training and cardio at the same time.

And your best bet is to use compound moves (the basics like push-ups, pull-ups, squats, lunges, dead-lifts, etc) as engaging multiple muscle groups at once will have the greatest metabolic effect-- which is exactly what you need if you want to lean out and see muscle definition. Now obviously, some things may require equipment, like a pull-up bar or a heavy pair of dumbbells. But you can still make great strides by just using your body-weight for resistance, especially by using more difficult variations like feet-elevated push-ups. However, if you need it to feel even more challenging, it's easy to make-shift some equipment, especially weights... for instance, you can make traditional lunges feel MUCH harder by holding a back-pack filled with books, either propped on your shoulder or held at chest level. And FYI, if you want to REALLY heighten the cardio effect, trying performing a short but intense duration of skipping rope, running, or running in place in between these compound strength moves.

Now the workout structure can be totally up to you. For example, you can chose four exercises and do a set numbers of straight reps for each (like 10) and do them on after the other with as little breaks as possible. Set a timer for 20 minutes and complete as many rounds as possible, and I also suggest keeping tracks of these "scores" to see how much you've improved the next time you repeat it.

[DelusioN]

Swimming is the best sport for muslces and staying fit.
I somehow can't move hands & legs rhythmicallyl so i'm fucked and i can't really swim unless i dive haha

I cycle almost everyday ^^ 20km cycling unless there is a strong wind.

[badass]

image

problem?

[Phael]

Oh hell yeah, my kind of topic! Though I'm no expert of course, but I hope all this helps...

For starters, twenty minutes a day is plenty of time to get an effective workout -- BUT, the catch is that you'll have to push yourself pretty hard within that short time, to get the most out of it. The purpose is to get your heart-rate up and fatigue your muscles, similar to HIT (high intensity training), though I suggest that you begin at a mediocre pace -- like breathing heavy but not struggling for breathe -- and work your way up to something more intense. Though only you can choose how intense it needs to be, since you're looking to maintain and not make great gains... anyway, this workout style is ideal IMO as it incorporates BOTH strength-training and cardio at the same time.

And your best bet is to use compound moves (the basics like push-ups, pull-ups, squats, lunges, dead-lifts, etc) as engaging multiple muscle groups at once will have the greatest metabolic effect-- which is exactly what you need if you want to lean out and see muscle definition. Now obviously, some things may require equipment, like a pull-up bar or a heavy pair of dumbbells. But you can still make great strides by just using your body-weight for resistance, especially by using more difficult variations like feet-elevated push-ups. However, if you need it to feel even more challenging, it's easy to make-shift some equipment, especially weights... for instance, you can make traditional lunges feel MUCH harder by holding a back-pack filled with books, either propped on your shoulder or held at chest level. And FYI, if you want to REALLY heighten the cardio effect, trying performing a short but intense duration of skipping rope, running, or running in place in between these compound strength moves.

Now the workout structure can be totally up to you. For example, you can chose four exercises and do a set numbers of straight reps for each (like 10) and do them on after the other with as little breaks as possible. Set a timer for 20 minutes and complete as many rounds as possible, and I also suggest keeping tracks of these "scores" to see how much you've improved the next time you repeat it.

wow, can i hire you as my personal trainer?
i´d like to do the most without buying stuff, but as you said, when i should progress with it i need to spend a bit on it - if it´s worth!
are there any webresources you´d recommend with pictures to the excercises etc.?

thanks for your engagement, really appreciate that!

[Halon]

[Ms.Sivad]

thanks for your engagement, really appreciate that!

Sure thing. And there's actually a ton of examples that you can find on youtube, by searching for 'bodyweight home workouts' (also using the terms beginner, basic, circuit or cardio). Though a lot of it's pretty advanced or too gimmicky/weird, so I'll keep an eye out for something that's more suitable... off the top of my head though, you could check out Bodyripped.net

I also have two workout examples here, by trainers that I know have proper knowledge and experience. The lady's is more advanced with all the 'jumpiness', but just to provide an idea:
Body Weight Blast Workout
Brutal Body Weight Super-Sets - Home Workout


But heck, if you want it REALLY simple, just do this full-body move for 10-20 minutes
Burpees



P.S. And if you do choose to invest in any equipment, I definitely recommend a pull-up bar! Can do so many moves and build great strength with it-- by far the most useful workout tool IMO, and a hard one to substitute for.