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Get Fit in 5 Minutes a Day with the Ultimate Body Weight Exercise

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Get Fit in 5 Minutes a Day with the Ultimate Body Weight Exercise

How long is your list of excuses for not working out? I’m pretty sure I have used them all but give it a shot—surprise me!  People get very creative with excuses and sometimes an excuse become a mantra to rationalize to yourself why not to work out, with expressions ranging from “I don’t have the time” to ” I don’t have the equipment”. However, there’s one fantastic exercise that wins over these two excuses (and most others), leaving you with only your weak character left to overcome.

Body Weight Exercise

    It’s a great conditioning exercise that engages your entire body; it builds strength, and you can adjust the intensity from a light mobility exercise to making you feel like you’ve been run over by a truck. All this after only 5 min of exercise, without equipment and in just 20 square feet of space. Moreover, this particular exercise is engaging at least 5 of the 10 skills of fitness. It will work your cardiovascular endurance, stamina, strength, flexibility, power, and speed, depending a bit on how you perform the exercise.

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    The ultimate exercise is…

    This fantastic exercise is called “the burpee” and it’s a simple, not easy, body weight exercise that you can perform in minimal space.

    It’s essentially an exercise combing the Hindu squat, the push-up and a vertical jump.

    1. Stand straight, with your feet in a neutral stance.
    2. Squat down to and place your hands approximately one foot in front of your feet, slightly wider than shoulder width.
    3. With your weight on straight, vertical arms, jump back with both feet into plank position (same as the top position of the push-up).
    4. Perform a push-up with your chest touching ground in the bottom position, and up to plank position again.
    5. From plank position, jump forward with both feet, raise your upper body and land in the bottom of the squat.
    6. Jump straight up from the bottom of the squat, raise your arms and clap your hands over head. Landing back in position 1.
    7. Repeat.

    Sounds easy? Don’t let the simplicity fool you. I’ve seen Ironman distance triathletes (some people consider triathletes fit) and competitive boxers totally crumble under the mighty burpee. If you think you’re fit I am pretty sure that the first 10 will make you cocky, but at around 25 you’re surprised how tough it is.

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    Check out the video instructions to help you get burpeein’!

    Beginners

    Complete beginners must first learn to perform a correct Hindu squat, after which you can work yourself up to 10 repetitions of each component of the burpee in isolation: that’s 10 Hindu squats, followed by 10 push-ups, and finally 10 vertical jumps—hands from floor to overhead clap. When you feel comfortable with the Hindu squat and can perform these 30 repetitions uninterrupted, it’s time to burpee.

    Start with 10 burpees uninterrupted, and work yourself up 25 in a nice steady flow—don’t think about time.

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    Beginner variations

    The most common limitation to the burpee is that people can’t keep up with the push-ups, so instead of giving up early, I suggest that you do push-ups with your knees on the ground. If needed, you can even start without the push-up: just jump out to plank position and back (skip step 4 above).

    Beyond beginner: 5-minute burpee flow

    When you have worked passed the beginner stage above, it’s time to increase the volume and/or work faster. To improve, you must measure time, so use a stopwatch. Set your countdown timer to 5 minutes, and do as many burpees as you can. As you keep to the 5 minutes, it’s easy to keep track of your progress and stay motivated. Always make sure to keep good form though: you want to improve because of increased work capacity— not sloppier, potentially unsafe, form.

    When you can do 5 minutes uninterrupted, I suggest you test yourself on 100 of these to get an idea of your time: the world fitness elite does 100 burpees in around 4 minutes, but get below 8 minutes and you can be proud.

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    In addition to it being a great exercise while traveling, I use 100 burpees for time as a benchmark for my own fitness level. My personal record is 100 repetitions in 7 min, and when I get over 8 min it feels like slap in the face, letting me know that it’s time to get serious with training again. Honestly, now that the December holidays have passed, it’s burpee time!

    Let me know how it goes! Which Lifehack reader can do the most burpees in 5 min?

    Featured photo credit:  Running Sport. Runners on road in endurance run outdoors via Shutterstock

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    Last Updated on January 13, 2022

    10 Cheap And Amazing Honeymoon Ideas

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    10 Cheap And Amazing Honeymoon Ideas

    A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

    To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

    1. Camping

    A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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    2. Staycation

    You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

    3. Island Getaway

    People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

    4. Fancy Resort

    Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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    5. Road Trip

    The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

    6. Charter a Boat

    If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

    7. Las Vegas/Atlantic City

    If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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    8. Themed Retreats

    There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

    9. Working Honeymoon

    Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

    10. Festivals, Fairs & Special Events

    Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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    Featured photo credit: Josue Michel via unsplash.com

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