Fitness and Health
Three Simple Yet Powerful Workouts for Desired Fitness
The secret to sustained fitness is making the workouts an enjoyable habit and squeezing them in between work breaks.
Introduction
The best exercises for me are the ones I can do at my own convenience.
After trying many workouts over the years especially attending the gym and swimming pools regularly, recently, I developed some habits of doing fundamental exercise at home and in the office during my breaks.
In this article, I introduce three easy workouts that can be done at home or two of them in the office every day.
Push-ups
A push-up is the most straightforward and effective workout for me.
I start my push-ups after doing a few minutes of warming and stretching. I usually jump on a trampoline to warm up for three to five minutes.
I spend one minute doing ten push-ups, then do a bit more stretching. As my body is warmed up, now is the time to do 40 to 50 push-ups at a moderate speed.
It takes me less than two minutes to complete the next set of 50 push-ups. I take a few deep breaths and a minute of stretching my arms. Then I take the third set to complete my routine. With a little slower speed, I take 40 push-ups in around two minutes.
When I complete my 100 push-ups, I can feel that many main muscle groups get active. I especially feel the arm and chest muscles worked out well.
After I spend my allocated ten minutes, all muscles become active. My body feels energetic. All signs of fatigue and morning lethargy disappear. I have a one-minute hot and one-minute cold shower to stabilize my muscle.
The next exercise is squats to activate my leg and tight muscles.
Squats
Squats can be ideal workouts to build leg muscles. They helped me keep the strength and flexibility of my legs with low impact. By doing squats every day, I improve my posture and balance.
I start squats by standing and keeping my feet parallel around a meter apart.
By looking up, I slightly bend my knees feeling the weight on my heels. It is like a 90-degree angle position. I stay in this position for around 30 seconds.
I repeat it 20 times. I take 3 to 5 sets based on my energy and time. After squats, I sit down for a few minutes to rest my legs or continue working on my desk.
Pull-ups
I found the pull-up machine a most effective strength and weight training tool. Pull-ups can be used to develop strength and increase muscle mass, focusing on the large muscles of the back and the biceps.
Investing in a pull-up machine made a substantial impact on fitness and health. It was an affordable device that encouraged me to use it every day.
Initially, I was using it every second day as recovering from the muscle pain took me around 48 hours. But after a year, my body adapted as I incrementally increased the number of push-ups.
Having a pull-up machine at home and doing a few pull-ups in the mornings and the evenings after work turned into a good habit for me. On the days I cannot go to the gym, this pull-up machine, combined with a trampoline and vibration machine, has been my first go-to workout machine at home.
I was amazed some workplaces have gyms with pull-up machines. I witnessed some workplaces with fitness parks next to them. Some have trees that can be used for pull-ups. Those parks were ideal places for my lunch breaks.
Nowadays, I use my pull-up machine at home almost every day. I use it primarily during my break after an hour when writing an article or a business report. Just doing 20 pull-ups every three to six-hour activates my biceps and back muscles.
I use pull-ups and push-ups interchangeably.
Conclusions
Making workouts a habit can be an excellent solution for fitness, health, mental health, and overall well-being. Some of us cannot go to the gym because of several reasons. Not going to the gym shouldn’t stop us from working out.
Exercise and fitness are essential for our well-being. Moving our body is as important as nutrients and sleep. Our bodies must move to perform well and stay healthy.
The best solution for me is to create supplementary exercises during my hourly breaks. Initially, they can be challenging and even boring, but once we get used to them and turn them into habits, they can be beneficial for sustained fitness and good health.
Push-ups and squats can be done anywhere. All we need a few meters of space and 10 to 15 minutes. Investing in a pull-up machine at home was one of the best investments for my fitness.
Thank you for reading my perspectives. I’d love to obtain your feedback on how you deal with fatigue and maintain your energy.
Please note that this story is not health advice. I shared my personal experience for information only. If you have symptoms of fatigue, please consult your health care professionals.
Fat Loss & Healthy Weight Management Articles
I hope these stories might provide valuable perspectives to your research.
Three Tips to Eliminate Insulin Resistance and Shrink Waistline
Rewire the Brain to Melt Unwanted Belly Fat Preventing Obesity
Losing Fat by Understanding the Intricacies of Six Major Hormones
Three Hormonal Factors Preventing Fat Loss & Practical Tips to Solve Them
How a Single-Mum Reversed Her Obesity and Built up a Unicorn Business
Three Practical Tips to Become Fat-Adapted and Shorten Waistline
How Alberto Melted His Potbelly & Doubled Testosterone in a Year
The More Nutritious Fat Consumed the More Belly Fat Got Burned
I also write about valuable nutrients. Here are the links for easy access:
Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, NADH, TMG, creatine, choline, digestive enzymes, magnesium, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, and other nutrients that might help to improve metabolism and mental health.
Disclaimer: Please note that this post does NOT include health or professional advice. I documented my reviews, observations, experience, and perspectives only to provide information and create awareness.
About the Author
Editor Profile
Writer Profile
Thank you for subscribing to my content. I share my health and well-being stories in my publication, Euphoria. If you are new to Medium, you may join by following this link.
You can join my publications as a writer requesting access via this weblink.
I publish my lifestyle, health, and well-being stories on EUPHORIA. I wrote several articles on major diseases and valuable nutrients for health. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
You might find more information about my professional background. I write about health as it matters. I believe health is all about homeostasis.
If you are a writer, you can join Medium, Vocal Media, and NewsBreak as a writer and monetize your content while inspiring a large audience. Repurposing your content on these platforms can save you time and increase your income.
You can join my six publications on Medium, contributed by 16K+ writers, as a writer requesting access via this weblink.
