A lot of us can struggle to find time for ourselves during the day. While the prospect of a half-hour to an hour at the gym is a fantasy for most, it is not always achievable. This is why we have found a great 3-minute workout that can boost your energy and get you in your best shape in the time that you have.
It will consist of two exercises, each you will complete as many reps as possible within 20 seconds, then switch for a total of three rounds per exercise. This will bring you to the 3-minute mark and, if you complete it consistently when you have the time, you will find a significant boost in your energy levels in no time! The only equipment that you will need for these exercises in an exercise bench, or something similar. Other than that, you are ready to go.
Feet Elevated Glute Bridge
You will need to stand about one metre in front of the step or bench which you are using for this workout. Place your feet onto the bench and bend your knees slightly. Keep your back straight and your core engaged while you complete the rest of the exercise for the best results for your abs and thighs. Lean your torso forward slightly and bend your knees to lower your body as far as possible, or until your knees almost touch the floor. Pull up from your heels into the starting position and complete as many reps as possible during the twenty-second time frame. You will repeat this exercise another three times throughout the 3 minutes of your short workout.
Push Up and Inverted Shoulder Press
To complete this exercise you will need to place your hands a little more than shoulder-width apart on the ground below you and extend your feet so that your body is in a straight line from your head to your heels. This is similar to the downward dog yoga position. Bend your elbows to complete a push-up, lower your chest until it almost touches the floor. Push through your hands to straighten your arms while your hips raise and press into your heels. This will bring you to a plank position.
Now, bend your elbows and lower your head until it again almost touches the floor. Press through your hands, straighten your arms and return to your initial position. Complete this exercise as many times as possible during the twenty seconds and in total, you will do this another two times within the 3-minute workout.
You can do this rotation as many times as you want, ranging from the morning, noon and night to maybe once a day. The beauty of this routine is that it can be done almost anywhere and does not take a large amount of time to complete. It will work your upper arms, thighs, core and chest to tone and strengthen your entire body.