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5 Workout Infographics For You To Exercise At Home On Weekdays

5 Workout Infographics For You To Exercise At Home On Weekdays

Hit the gym or crash on the couch? Don’t make the wrong decision, no matter how busy you are. It’s a hard choice after a hectic day in the office, but even the busiest people can find time to exercise every single day of the week.

With these five infographics, you can learn some simple workouts which help you to tone a variety of muscle groups without gym equipment. That means you can work out every day of the week for free in the comfort of your own home.

Whether you are trying to lose that winter puppy fat in time for summer, or you just want to maintain your general fitness, exercise during the week is vital for your health.

Regular exercise improves cardiovascular health, reduces fat, prevents depression and generally contributes toward self esteem and well being.

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The most common excuse people make for not exercising regularly is that they don’t have enough time. That’s why we’ve compiled these five simple infographics, with quick workouts that can be done anywhere anytime.

The workouts start off nice and easy but they get progressively harder. You’ll find them easier the more you do them, so don’t be afraid to up the ante if you’re not getting results. There’s one for each day of the week, which means there’s no excuse not to keep fit everyday!

Monday: 7 Minute Workout

You don’t need to sweat it for hours to be healthy. Studies show that as little as half an hour of intermittent high-intensity exercise per week can significantly reduce blood levels, which is particularly good news for people with type 2 diabetes.

Some of these exercises are pretty intense, but you only need to do them for 30 seconds each. The trick to this workout is not resting in-between exercises, go full power for the whole seven minutes.

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5 Workout Infographics 1

    Tuesday: 20 Minute Cardio and Strength Training

    Time to step it up a notch. Today’s workout is longer but less intense. This carefully tailored combination of cardio and strength training will get your heart pumping and your blood flowing in no time at all.

    The whole set takes ten minutes and you need to do it twice. It’s fine to take a breather between sets if you need to.

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    5 Workout Infographics 2

      Wednesday: Body weight Workout

      Who needs expensive weights when you can get great results with body-weight exercises? Calves, thighs, glutes, core and triceps will all feel the burn after this midweek session.

      Forget the gym; you can do all these exercises in your living room after work. This ones a long one, so put half an hour aside for it.

      5 Workout Infographics 3

        Thursday: Plankathon

        Time to punish those abs. Thursday is core day; are you ready for the plankathon? This is another high intensity workout. You need about 10 minutes to get through 2 rounds of the 12 exercises. Each exercise requires 30 seconds of intense exertion followed by a maximum of 10 seconds rest before the next one.

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        You should warm down by stretching after completing the work out, as your torso should be pretty tender when you’ve finished. This is guaranteed to get your abs burning and your stomach looking great in time for summer.

        5 Workout Infographics 4

          Friday: Quad Crush

          Finish off the week with a quick workout to target your quadriceps. Two of these exercises will massively increase your thigh strength while the push ups will work your pectorals and arms.

          This workout is also all about high intensity in a short time. Just go at it as hard as you can for 10 minutes. The more rounds of the 3 exercises you can complete, the better. If you’re finding it too easy then try holding a medium weight dumbbell or kettlebell in front of your chest during the wall sits.

          5 Workout Infographics 5

            Featured photo credit: Planche by Jonathanfv via commons.wikimedia.org

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            Last Updated on March 24, 2021

            8 Smart Home Gadgets You Need in Your House

            8 Smart Home Gadgets You Need in Your House

            We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

            On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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            Take a look at some of the most popular “smart gadgets” on the market:

            1. Smart Door Locks

            A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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            2. Smart Kitchen Tools

            Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

            3. Mini Home Speaker Play:1

            If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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            4. Wi-Fi Security Cameras

            These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

            5. Nest Thermostat

            This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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            6. Smart Lighting

            Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

            7. Google Chromecast Ultra

            Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

            8. Canary

            This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

            Featured photo credit: Karolina via kaboompics.com

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