With every fitness enthusiast endorsing 'give yourself time to lose weight', the newest on the weight-loss bandwagon often tend to get confused. On one hand you have office to juggle and on the other, your home. Long workouts do not seem to cave their way into your schedule. Here we have curated a 9-minute fast paced workout. This will help you in two ways: losing weight and gaining time!
Video: 9-minute quick weight loss workout
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Along with celebrity fitness expert and nutritionist, Neeraj Mehta, enhance your fitness journey. Make sure to keep a bottle of water and towel with you for this rigorous 9-minute workout. However, listen to your body and do not overexert yourself. Give yourself a break of minimum 5 minutes between two circuits. Here is how you can do the exercises: CIRCUIT 1
Jumping Jacks Stand erect with your feet parallel to each other and hands at an equal distance. Lift and jump on your toes and also land on toes. Simultaneously, let your hands come up to shoulder level. Repeat this for 20 jumps.
Modified Jumping Jacks Stand erect with your feet parallel to each other and hands at an equal distance. Extend your left hand and left leg at the same time. Repeat this with your right side. You do not need to jump. Repeat this for 20 sets (On each side).
Alternate Slide Stand erect. Extend your right left leg and folded arm. While extending your left side, go down in squat position and on your way up, straighten your leg. Repeat the same for your right side. Remember to keep your back straight. Do 10 sets of each side.
Standing Back Extension and Forward Stretch Stand with your back, arms and legs erect. Extend your arms upwards and stretch back. Slowly, take your arms ahead and go forward. Try and touch your hands to your toes. You will feel a stretch in the back of your hips and calf muscles. Do this for 20 seconds.
Modified Burpees Stand straight. Bend your knees and go forward with your hands (like an animal). Next, keep your knees, core and chest area on the ground. Stay there for 5-6 seconds and come back up with the help of your hands and lifting your knees, core, and chest off the ground. Repeat this 8-10 times.
Burpees Stand erect. Jump from our toes while extending your arms and go forward using your hands. Do not touch your knees to the ground, and go forward in a push-up position. Next, come back up using your hands. Repeat this 8-10 times.
V Sit Ups Lie down flat on your back. Next, raise both your hands parallel to each other over your head. Keep both your legs straight and on the floor. Pull your upper body towards your lower body, let your hands be straight and legs bent. When you bend your legs, your knees should touch your chest. Repeat this movement. (minimum 3 reps).
Modified V Sit Ups Lie down. Now, come up with your back straight and your knees bent. Your feet should be on the ground and parallel to each other. Repeat this for 2 reps. Modified Sun Salutation Stand straight. Extend your arms up and stretch back. Now move arms forward and stretch them towards your feet. Next, take your right leg forward and bend it. Further, bring your arms upward and close your hands together. Stretch your back. Let your right leg be perpendicular and your left leg stretch back and straight. Now, bring your arms forward and keep your hands on the ground and both your legs straight and on your toes. Stay there in a push-up position for 3 seconds. After this go forward and stretch your body in cobra position. Next bring your chin and chest up with your body in a V position. You will feel the stretch in your back. Now bring your right leg forward, bend it with your arms extended up. Come back in standing position. Repeat this with your left side. Do 5 sets of this.
Squat Hold
Stand straight with legs apart. Let your hips, feet and legs be parallel to each other. Hold your hands together and in front of your body. Keep your stomach muscles tight. Go down in sitting position. Extend your arms forward, parallel to eachother and keep your hands straight. Stay there for 10-15 seconds. Come up and straighten back.
Alternate Punches (Boxing) Stand straight. Keep your arms straight and hands fisted. Extend your right arm forward and simultaneously, your right leg on its side. Repeat this with your left side.
Plank Hold Start on your hands and knees on the ground. Your hands and knees should be shoulder-width apart. Lift your knees off the ground and push your feet back, bringing your body to full extension. Once you're there, make sure your feet are shoulder-width apart to start. Your arms should be bent with elbows on the ground. Stay there for 10-15 seconds.
Modified Plank The same as the above plank position. Except here, you have the liberty to keep your knees on the ground.
Spot run (Works on: Cardiovascular Endurance, Blood Circulation) Standing Forward Stretch (Works on: Stretching and strengthening lower back muscles) Modified Push-Ups
CIRCUIT 2: PILATES
The Hundred Straight Leg Lie down on your back. Bring both your legs up and keep them straight. Next, extend your arms and slowly move them up and down. You will feel pressure on your core.
The Hundred with Bent Knee Come in the same position as the hundred with straight leg. The only difference here is that you can bend your knees and repeat the same exercise.
The Hundred with 45 degree Leg Come in the same position as the hundred with straight leg. Let your legs be straight and move forward in the 45 degrees angle. Repeat the same exercise.
The Single Straight Leg Stretch Lie down on your back. Keep your right leg on the floor and bring your left leg up. Try and touch your head to your knee. Keep your back straight otherwise you can end up hurting it.
The Single Modified Leg Stretch The same as single straight leg stretch, except here you can bend your knees. Repeat the same drill.
The Side Kick Front n Back Go on your side and let your body be in one straight line. This means you should only be able to see your toes. Now with the help of your elbow, come up. You should be in a slanting position by now. Next, bring your leg up (the one above) and move it forward and back, like a kick. Repeat the same with your next side.
The Swan Neck Roll Lie down on your core area. Keep both your hands besides your chest. Slowly your torso, stretching your back and keep your neck straight. Turn your neck towards the right and bring it back to the centre. Now go down again and repeat the same with your left side.
The Swan Neck Roll (Modified) Repeat the same as the swan neck roll, except here, you do not need to lift your back entirely up. Stop mid-distance, or wherever your body feels comfortable and twist your neck.
Modified Roll Ups Sit with your back straight and your legs spread in a V shape. Join both your hands. Now move your hands clock-wise. When you take them forward, extend your back forward as well. When you bring your hands towards your chest, let your back also come to its original position.
Rolling Back on V Sit straight. Bend your knees and bring them closer to your chest. Now hold your knees with both your hands. Try and touch your nose to your knees. Now move back forth in a pendulum position.
Rolling Back (Modified) The same as rolling back on V. Except here, everytime you come forward, you need to stretch your legs and straighten them out.
The Spin Stretch Forward Sit with your back straight. Spread your legs forward and in V position. Now extend your arms and stretch them forward. Everytime you go forward, make sure to keep your back straight.
CIRCUIT 3: FITNESS FUSION
Spot run Stand straight on your place and jog lightly. Make sure to land on your toes. Modified Push-Ups A regular push-up will require you to go forward and let your body be parallel to the floor. In the modified version, everything remains the same, except you can keep your knees on the floor.
Wrestling Pushups Stand with back straight. Move forward on the floor with the help of your hands. Your body should be parallel to the floor. Go down. While coming up, your back should be concave. Come back in a V position. Repeat this circuit.
Free Squats Stand straight with legs apart. Let your hips, feet and legs be parallel to each other. Hold your hands together and in front of your body. Keep your stomach muscles tight. Go down in sitting position. Extend your arms forward, parallel to eachother and keep your hands straight. Go up and down. Make sure to keep your back straight.
Jump Squats The same as free squats. Except everytime you go down, you need to come up jumping on your toes. Make sure to land on your heels to avoid any kind of injury.
Crunches Together Lie down on the floor. Let both your legs be parallel to eachother. Now, bend your knees and come forward from your torso. Try and bring your knees closer to your chest. Keep your back straight.
Drop Kicks Stand straight. Now move forward and bring your right leg up. Make sure your leg remains straight and stretches to its maximum potential. Every time you move your leg forward, try and make a circle. Repeat this with your left leg.
Split Leg Stretch Stand straight. Gradually, stretch the leg on the side you're standing on. Simultaneously, keep stretching the back leg as well. The moment you are closer to the floor, use your hands to support your body to go into a full split. Once on the floor, or near it, bring your head closer to your knee. Repeat this for both sides.
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Video: 9-minute quick weight loss workout - Times of India
