Nowadays it seems like there’s not enough time in the day. With a growing list of demands, living healthy may get put on the backburner.
But the good news is that it’s possible to prioritize your health and tackle everything on your to-do list.
Today, we go over a few tips on how to stay in shape with a hectic schedule.
1.Do High-Intensity Interval Training
You’ve probably heard of high-intensity interval training or HIIT. With high-intensity interval training, you perform short bursts of exercise and only takes a short period of rest or less intense exercise.
The point of HIIT is to get your heart pumping and push as hard as you can during the intense interval. This type of workout challenges your body beyond limits and gets you in shape faster.
Believe it or not, you can get a good workout in 15 minutes or less. How is this so?
HIIT triggers your body to release hormones responsible for muscle growth and fat loss. Intense exercise also causes something called “the afterburn”.
Afterburn refers to the recovery period after your workout. During this time your body uses energy to repair muscle tissue — thus burning more calories.
What does a HIIT workout look like? Here’s a quick example:
- 50-second jumping jacks
- 10-second rest
- 50-second push-ups
- 10-second rest
- 50-second mountain climbers
- 10-second rest
- 50- second jump lunges
- 10-second rest
- Rest for one minute and repeat two more times
2.Workout In the Morning
We know a workout is the last thing you want to do first thing in the morning. But a morning workout is a game-changer.
At the end of a long day, you don’t have to battle with a decision about whether you have time to work out or not — because you would have already done it.
Also, exercising in the morning aids in weight loss and prevents excessive snacking. Researchers found that those who worked out in the morning ate less throughout the day and lost 2 pounds more than those who exercised in the evening.
Not a morning person? We hear you. The goal is to make morning workouts a habit. Start by going to bed early and setting your alarm 30 minutes or an hour earlier.
Here’s another tip, sleep in your workout clothes. Doing this will get you in the mood to exercise as soon as you wake up. Trust us, it works.
3.Pre-Portion Snacks and Meals
When you’re short on time, it’s easy to grab the first snack in sight or stop off at the nearest fast-food place.
But having healthy meals and snacks on hand prevents excessive snacking and keeps you from grabbing takeout.
Too busy to meal prep? No problem. You have the option of hiring a meal prep service. All you have to do is choose from a menu and curate your meals for the week. Then, your healthy choices are delivered to your door.
4.Eat a Simple and Healthy Breakfast
When you’re short on time, it’s easy to grab the first snack in sight or stop off at the nearest fast-food place.
But having healthy meals and snacks on hand prevents excessive snacking and keeps you from grabbing takeout.
Too busy to meal prep? No problem. You have the option of hiring a meal prep service. All you have to do is choose from a menu and curate your meals for the week. Then, your healthy choices are delivered to your door.
5.Prioritize Sleep
An occasional sleepless night is nothing to worry about. But consistent nights of poor sleep could wreak havoc on your fitness goals and metabolism.
Research shows that adults who got four or fewer hours of sleep per night had increased hunger and appetite. Studies also show that sleep deprivation enhanced cravings for calorie-dense foods.
Poor sleep is also associated with glucose intolerance and insulin resistance — two precursors to diabetes.
So, be sure to get at least eight hours of sleep per night. Set aside an hour or two before bed for relaxation — this makes falling and staying asleep easier.
6.Wear Fitness Weights
When you’re short on time, you have to get a workout however you can. Wearable weights help turn ordinary movements into fat burning workouts.
The weightputs a greater load on your muscles and forces them to work harder. In turn, this increases strength and muscle tone.
Specifically, wrist weights are found to increase your heart rate by 5-10 beats per minute. They also boosted oxygen consumption by about 5-15%.
Weights that look stylish and give you a good workout? Yes, please!
Cali Weights are designed to make fitness look fashionable. Weighing in at 1/4 lb each, they provide just the right amount of resistance without feeling too heavy or bulky.
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