Week 2: Get fit!
We all know that starting an exercise regime can seem daunting at times, especially if you haven't been particularly active for a while, but don't let this put you off. The second week of our 30-Day Fitness Challenge offers you a whole range of exercises that can be done in less than 20 minutes, from the comfort of your own home. We've also put together a handy list of things you can do in your everyday life that will keep you fit and healthy, without breaking the bank (or a sweat).
Small changes can make a big difference.
This week, it's all about being proactive. Now is the perfect time to start making some small changes to old habits that will go a really long way.
It's all about high intensity.
The key to blasting excess fat, and keeping your heart healthy, is doing short bursts of high intensity exercise. All it takes is putting aside 10-20 minutes of your day, as many times as you can in the week, to carry out a quick routine that can be done anywhere you like. The magic of high intensity interval training (or HIIT for short) is its ability to keep you burning fat even after you've finished your workout - it's exercise that keeps giving after you finish! But remember, it's not all about burning fat. This type of training allows you to build muscle, to ensure your body remains fit and strong.
A few quick exercises:
Here are three routines that you can carry out which will make up your workout - rotate between the three and give each exercise five minutes each. Perform each exercise as fast as you can for 60 seconds, then for 60 seconds at resting speed. It's good to mix things up, so make sure that you aren't choosing the same routine each day for the best results.
1. JUMPING JACKS - Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.
2. JUMPING OBLIQUE TWIST - Stand straight with your elbows bent out to the side, fingers touching in the middle. Make sure your hands are in front of your chest. When you jump rotate your legs together to the left, and your body and arms to the right, alternating between the two.
3. HIGH KNEES - Stand with your feet shoulder width apart, bring one knee up to your hip height, and raise the opposite arm, repeat this with the other leg and arm and carry out this as fast as you can. It will appear as if you are running on the spot.
It's good to get into new healthy habits.
There are also lot of little changes you can make to how much exercise you're getting every day. Changing a few habits can make a big difference as they all add up! This week, try taking the stairs instead of using lifts or escalators - if you drive to work, try parking a little way away and walking the last part of the journey. Getting off the bus a stop early will help you get plenty of steps in - and if it's a short journey, why not walk instead of using a car or bus?
We'd love to know how you're getting on - tell us (or even better, send us a photo) on Facebook, Twitter or Instagram with the hashtag #DMLiveHealthy!