Quick Portable Workouts - Try These Exercises When Your Time Is Limited

There is always a way to fit in some fitness even if you only have 10-15 minutes pre or post bedtime. You do not need any formalities such as equipment or even proper gym wear; you can even do it in your pajamas! Cardio and sweating is great for the lungs, heart and fat loss but if you are doing NOTHING now, then even just beginning to incorporate these combos will get you started. All you need is a few minutes of your time and some effort to complete the exercises plus 2 simple water bottles filled with water.

To avoid too much time lingering, you will do one long set which will challenge your strength and endurance without the time taken for sets and rest intervals. This speeds up the overall time spent on the program so you can fit in more. Your rests between combos should be enough for a swipe with your towel if you need and a swig of water. The idea is to keep moving with a quick 2 minute overall stretch at the end which is 15 seconds per muscle group.

You could do these by picking 2 combos per night and doing them nightly yet alternating exercise combos. Aim for 20 reps, then 50 and keep increasing the reps as you get better.

Combo #1 - Squat to overhead. Holding both bottles, one per hand, squat down to touch bottles to the floor then stand up and reach the bottles overhead while bringing the left knee up, then repeat with squat, bottles touch ground and stand up but this time bring the right knee up and so on. This hits legs, glutes, core and upper body making it effective and time efficient.

Combo #2 - Lunge to row to kickback. You hold both bottles and do a lunge, as you straighten the legs you reach the bottles forward then bring them to the body as you reach your elbows back, then do a tricep kickback bringing both bottles back as you extend the arms back. Repeat.

Combo #3 - Sumo squat to side deltoid and calve raises. Bottle in both hands you do a sumo squat which is wide, then as you come up you do a side deltoid raise bringing both bottles up to sides while also climbing up on to your tippy toes. Bring the arms and heels back down with control and flow right into the sumo again.

Combo #4 - Pushup rows are done in a pushups on toes or knees with water bottles by hands, you do your pushup then grab the bottle and row left then row right, while in extended arm plank position bring left knee up side to touch elbow and return then right. Repeat.

These combos will hit your whole body and get you started toward feeling healthier. If you do nothing else but at least try to fit these ideas in, it will make a difference. If you are presently inactive or trying these for the first time you should not be too surprised at the intensity, you will adapt and they will get easier.

By Linda Cusmano