Work out during your workday

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  • Work out during your workday. 

  • Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk," says Gregory Florez, personal trainer in Salt Lake City, Utah. "Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses, and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.
  • You can incorporate exercise into workout by following steps 
  • Take the stairs. 
  • Go for a walk outside. 
  • Take advantage of the on-site gym. 
  • Sit on exercise ball. 
  • Walk around your building. 
  • Park far away. 
  • Burn calories with circuit training workout

  • Circuit training is a style of workout where you cycle through several exercises (usually five to 10) targeting different muscle groups with minimal rest in between. 
  • . A circuit training workout that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 10 calories a minute.
  • According to  Medical school, you can burn 240 calories in a half-hour of general circuit training if you weigh 125 pounds; 298 calories if you weigh 155 pounds; and 355 calories if you weigh 185 pounds

  • Don't late your routine become a rout 
  • Change the moves ,order ,sets,reps and rest period you do atleast every four week.
  • According to study in journal strenght conditioning research subject who varied the number of sets and reps from workout saw greter strenght gains even at same intensity than those who stuck to same routine

  • Make over your running routine 

  • You should have been running for at least 30 minutes, five days per week for at least six weeks, and be able to run three miles or 5K without walking. Room to manoeuvre: If you're ready for a greater challenge, skip ahead a week. But don't rush it. ... Though ideally, you'll complete this plan in 14 weeks.
  • One study found that while performance in elite athletes starts to decline around age 35, recreational runners do not begin declining until around age 50

  • Strength training workout
  • The importance of strength training. ... Strengthening exercises are beneficial for older adults because these exercises help build muscle strength and muscle mass and preserve bone density. Strength training has the ability to combat weakness, fragility and reduce the risk of osteoporosis.
  • When it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the big muscle groups; the legs, the chest and the back

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