We all know that exercise helps us lose weight, stay in shape and improve our body composition. Working out increases our metabolism even after we’ve finished our routine. It doesn’t takes a lot of time to get in shape.
Getting fit can be accomplished quickly by condensing your workouts into shorter periods, and by pairing high-intensity efforts with adequate recovery time. The best way to achieve this is by using compound movements and multi-joint exercises.
Below are my top five exercises that can immediately change your body, mind and mood.
The jump rope is one of the most effective conditioning tool on the market because it provides a low-impact plyometric workout that builds endurance while shredding the entire body. Jumping the rope targets your calves, quadriceps, hamstrings, glutes, abdominal muscles, forearms, and deltoids. It also enhances your agility, coordination, cardio-vascular endurance, and balance. That is why top athletes use it.
There are many ways to jump the rope; fast, slow, single leg etc… Two of my favorite drills are:
Rotate the rope at top speed, while raising the knees as high as possible with each revolution.
Make two turns of the rope for every one jump. Keep your feet together and quickly rotate the rope to allow two revolutions for every jump.
The Squat Press merges a front squat with an overhead press. This combination is the ultimate multi- joint exercise. It works the entire body by frying the legs, abs, shoulders and cardio-respiratory system. What I really love about this exercise is that it saves a lot of time. It can be done with a medicine ball, dumbbells, kettlebells, or straight bar.
First clean the weight to the shoulders. Now squat and as soon as your legs extend, continue into an overhead press. There are no pauses between the squat and the press.The movement is fluid and coordinated.
The muscle-up is an advanced upper body strength training exercise that combines a pull-up and a dip. This exercise targets the back, the chest, the shoulders, the core, and the arms. The muscle up integrates the pulling power of the back and biceps with the pushing power of the chest and triceps.
Begin by hanging from a pull-up bar or rings with your arms fully extended above your head. Pull your chest over the bar and lean your torso forward then transition into a dip by pressing upward and locking out the arms. Lower yourself back to the original position and repeat.
The muscle up is an advanced move. If the exercise can’t be performed just superset pull-ups and dips.
The burpee is another full body exercise that combines strength training and aerobic exercise. The exercise was popularized when the United States Armed Services adopted it as a way to gauge the fitness level of recruits during World War II.
The basic movement is performed in five steps.
- Begin in a standing position.
- Drop into a squat position and place your hands on the ground.
- Kick your feet back into a plank position, while keeping your arms extended.
- Perform a standard push up
- Immediately return your feet into squat position and stand up.
This activity consists of running as fast as you can for a short distance, perhaps 200-400 meters, followed by a short recovery. The sprint activates every fast twitch muscle fiber in the body. Again, this is a great way to cut weight, cut your workout time, and build explosive power.
Jump rope, thrusters, muscle-ups, burpees, and sprints are five great exercises everyone should do. Done properly, these explosive, compound workouts will add strength, and endurance, and will revved up your metabolism. The activities mentioned above will also reduce the amount of time spent working out because they are high intensity exercises that tax the entire nervous system. I recommend pairing these high intensity exercises with lower intensity exercises. For example, I usually combine Thrusters with planks. I also like to alternate between sprints and a light jog. These combinations allow me to stay engage and limit my rest, which increases my endurance, recovery and stamina.