The fitness revolution is at its peak at present with every second person wanting to shed those extra kilos and have a toned physique. The desire to stay fit and healthy has skyrocketed particularly after the Covid19 pandemic. However, merely wanting to tire those muscles out doesn’t always translate into doing it for real. Many of us, due to lack of time from a hectic schedule, don’t want to put in time and effort into going to a local gym.
If you slot yourself into the above category, Australian fitness trainer Kayla Itsines may have a workaround way for you. A video posted from Kayla’s Instagram handle shows her performing ‘express workouts’ where the only requirements of equipment are a dumbbell and a skipping rope. Express workouts are best suited for people who have a time crunch and generally pass on exercises in favour of work, family and social obligations. These workouts make you sweat and burn calories within a specific period of time with minimal equipment with a greater focus on body-weight exercises.
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In her video, Kayla says ““Express workouts are the perfect solution for when you are short on time, but still want to get a quick but efficient workout in! I know that everyone’s fitness routines are different – some days you may only be able to get a quick 15-minute workout in, and other days you might have as long as an hour. So workouts like this are great for when you finally get a few minutes for yourself and you want to smash out a training session”.
The two circuits of training that take 15 minutes of your time at most was demonstrated by her in the following way with a suggestion to complete three laps of each circuit.
Circuit one:
- Goblet Squat (30 secs)
- Skipping (30 secs)
- Rest (10 secs)
Circuit two:
- X Plank (30 secs)
- X Mountain Climbers (30 secs)
- Rest (10 secs)
The University of Wisconsin School of Medicine and public health states that due to the shorter duration of express workouts, there is a greater need for focus and efficiency. ‘One way to do so is to substitute exercises that isolate just one muscle group, as the exercises in heavily involved weightlifting regimens often do, for those that tax multiple muscle groups,” the site states.
