However, even if you opt for alternative fitness routines, you need to make sure that you’re working out in the same intensity. You might emphasize aerobic exercises one day with less-intense resistance training or a core workout. Some other day, you can start with 30 minutes of cardio exercises, followed by some core exercises and a longer stretch. But you can make it all balanced if you set a timeframe for all exercises. That way you can change your routine but still follow the basics for the workout.[break]
The Week is here to help you to set your exercises in a timeframe and fixed repetitions. The 60-minute exercise routine can be switched according to your wish, but it will always follow the same intensity in your routine.
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Warm-up and Stretch (5 minutes)
It’s good to start every workout with five minutes of pre-exercise warm-up. You can skip in place or swing your arms at a moderate intensity. Jumping jacks and butt kicks are also helpful in moving your body in ways that gradually increase your breathing, circulation and heart rate. Warming up and stretching properly before exercise can also prevent injury and make your workouts more effective. You can also warm up for longer if you feel the need. You can perform march-on-the-spot, heel digs, knee lifts, hamstring stretch among other warm-up and stretching exercises.
Resistance Training (20 minutes)
Experts say that starting with resistance exercises helps you deplete stores of glycogen so that you’ll burn fat more efficiently during cardio exercises. Weight training is a very common type of resistance training exercises. However, any exercises that put a stress on the muscles are supposed to be resistance training. Sit-ups, pushups, bridges, planks, pilates, yoga, dips and crunches also come under resistance training.
Cardio (30 minutes)
After resistance training, you can perform aerobic exercises for 30 to 45 minutes, changing the type of exercise you do every 10-15 minutes. You can run stairs, jump rope or dance to create cardio exercises. Treadmills are often considered great machines for these kinds of exercises. You can also choose to run outdoors. You can add intervals to your cardio workout, going at a high intensity for 30-60 seconds.
Cool Down and Stretch (5 minutes)
After you finish your workout, it’s advised to take five minutes to lower your breathing, circulation and heart rate with slow walking or other low-intensity movements.
Stretch all of your muscles, holding each stretch just past your comfortable range of motion for 20 seconds. You can also repeat the stretching exercises you did at the beginning of the workout to warm up.
Stretching after workout also encourages blood flow through the muscles, and it also prevents tightness, and flushes lactic acid through the muscles.
Here are some stretch exercises you can do to warm up before workout and cool down after. You can try each stretch twice, and hold for 15 seconds:
Overhead reach: Stand with feet-hips width apart. Keeping the hips stable and reach up and over with the left hand, bending to the right.
Reach behind: Stand on the same stance as overhead reach and clasp the hands behind the body and raise the hands away from the body.
Upper back stretch: Clasp the hands in front of the body. Then round the upper back and extend the hands away from the body.
Quad stretch: Stand with feet hip width apart. Then bring the heel of one foot up toward the buttock and grab the foot. Hold, then release. Repeat with the opposite foot.
Hamstring stretch: Stand with feet hip width apart. Kick one leg forward and rest the foot on the heel. Bend the opposite knee and stick the butt out as if sitting. Rest the hands on the bent knee.
Diamond stretch: Sit on the floor with the soles of the feet together. Hold onto the feet and lean forward, stretching the inner thigh.
Seated twist: Sit on the floor and cross the left leg over the right leg. Bend the left knee and twist the upper body toward the left, pressing against the knee.
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