Workouts For Those Short On Time

Workouts For Those Short On Time

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Workouts For Those Short On Time

Exercise is crucial to maintaining a healthy body. Assisting longevity, disease prevention, weight management, flexibility, muscle tone, and circulation, exercise helps us achieve fitness levels that will make the most of our lives. When we exercise, we feel better about ourselves and will look and act more confident. Having more energy, not only will we be more productive at work but we will also feel like engaging in activities after work that can enrich our experience. Fitness does more than just affect our body; our mind is feels better because of the release of "feel good" hormones and decrease of stress-induced hormones. Since most don''t have a great deal of time to exercise in our fast-paced, packed lifestyle, several mini-workouts can be squeezed in to help you work toward your fitness goal.

Ten minutes can usually be squeezed in at any time of the day: getting ready for work, lunch break, or right before bed. For this first exercise, start by walking quickly for five minutes. Standing straight and tall, speed up for the next three minutes to a jog or fast walk. The last two minutes, slow back down to the quick walk to slow your heart rate back down. This simple exercise requires little preparation and can be done just about anywhere.

If you have more time, walk, walk, and walk some more. Making sure you have on a good pair of walking shoes, you can add in walking in simple ways. Since walking is a safe, low-impact exercise, anyone can use it. Take a trip to the mall and window shop; go to the local school track with a friend; commune with nature on a hiking trial. You can walk anywhere that makes you feel comfortable. Make sure to keep a pace that is comfortable for the entire walk and slow down if you experience any pain or shortness of breath. Reducing your stress and increasing your energy, walking will help you meet fitness goals in a fun, peaceful way.

The second mini-workout is a little more strenuous, but it only takes 15 minutes. Start with a two-minute session of climbing stair or doing jumping jacks. Spend the next eight minutes power walking. For the next 3 minutes, go back to your first activity, finishing with two minutes of brisk walking.

If you can squeeze in 20 minutes, the next mini-workout is ideal for you. Stretching from side to side, reach your hands to your feet for two minutes. Next, pretend to be squatting beneath an overhead press for one minute. Jogging in place for three minutes, add a minute of lunges. To crank up the effort a bit, lock your feet together and jump from side to side for one minute. In the next 8 minutes, do as many push-ups as you can handle. In that same push-up position, alternate drawing each knee toward your hands for one minute. Repeat the whole session, adding one minute of cool down time at the end.

An upper body workout for ten minutes will firm those arms in no time. To warm up, do step-ups on a bench or step for one minute. Move to wall push-ups for the next minute. Stepping side to side by brining the left foot to the right and back to shoulder width and repeating, cover the whole room in the third minute. With your upper body, do pull-ups for the next minute by placing a broomstick between two chairs and lying beneath it to grasp the "bar." Once finished with the pull-ups, jog in place for one minute. During minute six, do one-armed push-ups. For the next minute, do high knee lifts. Finally, finish off the last three minutes with dumbbell curls.

Sometimes, you may want to focus on the lower body. Again, begin with step-ups for one minute. Do two minutes of lunging followed by two minutes of the shuffle described in workout three. Jogging in place for the next three minutes, bring the knees as close to your chest as you can. Finish off with running a set of stairs nearby for the final few minutes.

The abs are always a spot of contention for most people, so the sixth workout focuses on this troublesome area. For the first two minutes do sit-ups by lying on your back, reaching your arms up, and slowly rolling your shoulders, neck and head up. Repeat as much as you can. Afterwards, spend the next two minutes with the shuffle move described earlier. Jog in place for three minutes and finish by running the stairs.

Jumping rope for ten minutes can get your heart rate up anywhere for the 7th workout. The eighth workout consists of squats and lunges while holding dumbbells. The ninth has you running stairs for ten minutes, and the tenth involves stretching for 15 minutes. Any of these can be done at work or home and will make you feel better throughout the day.

Common Herbs And Some Specific Uses


Useful as a blood purifier, also effective for epilepsy, jaundice and colic.


Leaves are an effective treatment for cystitis and other urinary infections. It is also good for gout, arthritic pain and rheumatism.

Bitter Root

Use the root for fever, liver problems, bowels, gallstones diabetes and ailments involving mucous membranes.

Bitter Sweet

Use root and twig for purifying blood, treating ailments of the liver, pancreas, spleen, glandular organs, piles, jaundice, burns skin and fever.


Use the bark of the root and rhizome. A safe and gentle remedy that is often used for diarrhea and dysentery. It is also used externally for skin eruptions and burns.