If you’re exercise-phobic, it can be difficult to motivate yourself to actually work out, let alone work out once a day. Luckily, there are some workouts that you can do just less frequently, but will still give you great results. Here are the best workouts to do if your workout once a week.
The 20-Minute Workout
This workout is great if you’re short on time and need a little something that will workout your entire body, in just 20 minutes. The 20-minute workout is essentially a type of high-intensity super-slow strength training – so instead of doing a load of reps, the idea is to do as few reps as you can, like doing nine squat reps in three minutes. If you can find a facility that does offer the original 20-minute workout, then great!
However, as this can be expensive, and not many facilities actually offer the equipment used in this workout. Instead, try doing this workout at home by doing squats, push-ups and pull-ups. The idea is to move slowly into the exercise position, then come up as slowly as you can from this position. Don’t worry if your arms and legs feel like jelly during and after – that’s the point! This is definitely one of the best workouts!
Circuit training can be a super easy and super fun way to put in a quick but intense cardio workout. This workout designed by Miami fitness instructor Jessica Smith incorporates core, flexibility, cardio and strength training into this quick 15-minute workout to make sure that you are working out your entire body and putting in as much effort as you can in only a short amount of time. One thing to note is that this workout is high-intensity, so whilst you may only be doing it one a week, it requires a whole load of effort.
Running is a great way to fit in some cardio, and it’s the perfect once-a-week workout as it can be as long or short as you like, You can go at your own pace, on your own route. You don;t eve need a gym to go running, just yourself, some good trainers and some great tunes (which are optional, of course, but who doesn’t love bopping along to their favourite playlist?). You can even download apps like MapMyRun, which will tell you how far you’ve run, the speed at which you ran and how many calories you burned. You can also use a fitness tracker for this. Either way, running is possibly the easiest and most accessible way to work out once a week.
Weight training is a great way to work out, even if you do only do it once a week. You don’t even have to use weights, as some resistance training exercises actually use your own body weight against you. Weight training helps you build muscle and burn fat at the same time, and since you’re building muscle it means that every time you work out, you can go harder and lift more weight. This is a quick 10-minute workout you can do in your own living room with just dumbbells and this is a longer, 40-minute full body workout that just uses your own bodyweight. This is one of the best workouts.
Boxing is a great way to build muscle, quicken your pace and do cardio all at once. Victoria’s Secret model Adriana Lima swears by boxing workouts. Find a boxing club, a boxing-style workout class at a gym, or simply get your own equipment and follow along to videos at home. This is useful to do once a week as most classes will only be once a week anyway, so you can easily fit this into your schedule.
What do you think are the best workouts? Let us know in the comments!
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