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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 November 5, 2020

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on Small Tasks

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

            If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

            You can learn more about goals vs objectives here.

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            2. Take a Break From Your Work Desk

            When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

            Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

            3. Upgrade Yourself

            Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

            4. Talk to a Friend

            Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget About Trying to Be Perfect

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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            If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

            Learn more about How Not to Let Perfectionism Secretly Screw You Up.

            6. Paint a Vision to Work Towards

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

            7. Read a Book (or Blog)

            The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

            Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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            8. Have a Quick Nap

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

            Try a nap if you want to get out of a rut

              One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

              9. Remember Why You Are Doing This

              Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

              What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

              10. Find Some Competition

              When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

              Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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              11. Go Exercise

              Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

              As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

              If you need ideas for a quick workout, check out the video below:

              12. Take a Few Vacation Days

              If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

              Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

              Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

              More Tips to Help You Get out of a Rut

              Featured photo credit: Ashkan Forouzani via unsplash.com

              Reference

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