4 min readNew DelhiSep 8, 2024 07:41 AM IST
First published on: Sep 7, 2024 at 12:06 PM IST
Often we find it difficult to allocate time for an efficient workout regimen in our daily schedule. Morning workouts are considered more favourable because the body has rested and regenerated itself. Exercise causes an increase in core body temperature, which tells the body clock that it is time to wake up and be active. That’s why it’s also the time you can go for more strenuous workouts than the evening hour.
However, it is difficult to always find a fixed slot in the mornings. Hence, I am suggesting a 30-minute capsule that can stand you in good stead no matter what time of the day you choose to exercise. Just remember that morning workouts should be finished at least two to three hours before work or college, and evening workouts should be concluded one to two hours before going to bed. Always start with a warm-up, which includes walking, jogging, twisting, sideward, forward and backward bending for seven minutes. So here goes:
1) You can start the core workout by lying down on the floor, folding your legs with your knees facing upwards. Bring them back up to the chest level with the breathing focussing on the abdominal muscles. A minute is all it takes.
2) Leg raise is a very good abdominal workout for your lower abs. Lie down on your back, squeeze your legs together, from your inner thighs all the way to your ankles. You can keep your feet and toes relaxed. Inhale as you slowly lift both of your legs together, keeping your legs as straight as possible. Slowly exhale as you slowly lower your legs. Lower them until they hover just a few inches above the floor. Again a minute is all you need.
3) Plank is the best core exercise. Do it correctly. By raising your torso on your elbows and stretching your legs all the way to the back, keep your belly button in and challenge your stability through your shoulder.
Plank is the best core exercise(Source: Getty Images/Thinkstock)
4) Do squats. Squat down as if you were sitting back into a chair after standing with your feet shoulder-width apart. Breathe in as you go down and breathe out as you come up. Maintain a straight back and an erect chest. This works the core and legs. The body weight squat involves shifting your hips back and assume a “sitting” position while standing, stopping once your thighs are parallel with the ground, then pushing through the heels to straighten your legs and returning to standing. This can be done in two sets of 30 seconds each.
Maintain a straight back and an erect chest while doing a squat. (Source: Pexels)
5) Lunges are great for improving core strength and metabolic rate. They bring down your overall body-fat ratio.
6) Kick-Boxing and kicking are exceptionally good when it comes to increasing your basal metabolic rate (BMR), which is the amount of energy needed for body processes while at rest. When we challenge our lower extremities, it increases BMR.
7) Holding on to some bar and doing knee raises can help, to be done at advance levels when you develop strength.
8) Surya Namaskar to increase your energy levels for 10 minutes.
9) End with simple stretches like lunge stretch – 1 minute (30 seconds per leg). Take a lunge position. The leg you are attempting to stretch should go down and extended furthest back. Now maintaining a neutral back, gently drive your hips forward while squeezing your glutes on the stretching leg.
Or do the cat cow position: Kneel on the floor and put your hands in front of you. Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow.” Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.” Repeat several times.
10) Cool down with two minutes of Shavasana. Then do alternate nostril breathing for a tranquilising effect.
Kick-Boxing and squating are exceptionally good when it comes to increasing your basal metabolic rate (BMR). 
Plank is the best core exercise(Source: Getty Images/Thinkstock)
Maintain a straight back and an erect chest while doing a squat. (Source: Pexels)
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