Lean Fit Body.com

Choosing The Right Workout For Your Body Type

Here are a few quick workouts. The time will vary, depending on repetitions done.

Five-minute workout

For days when you have only five minutes to spare, Hecker has created what he calls the “ultimate 5-minute workout.”

He says doing multi-joint compound movements three times a week will keep the body somewhat toned, maintain some muscle mass and, as a result, maintain metabolism. That way, you won’t start from ground zero when getting back to longer routines.

Here’s the basic routine (free video download at www.heckers fitness.com): reverse lunges; glute blasters (leg lifts, alternating with knee bent and straight leg while on elbows and knees); tabletop rows or plank rows with dumbbells; modified (on knees) or regular push-ups; and bicycle crunches (knee to elbow movements on back).

10-minute workout

For regular exercisers, Minor (www.sobefitindy.com) suggests a high-intensity interval routine, including movements such as burpees with push-ups; jump swats (stand with feet wide apart, squat down and spring up); mountain climb (in push-up position, alternately bring legs up to chest and straighten); squats with shoulder press using free weights; jumping jacks alternating with butt kick-backs (extending leg straight backward as high as possible).

For beginners, she said the workout could include wall sits (balance against the wall in seated position), planks, bicycle crunches, push-ups from the knees, triceps dips from a chair.

15-minute workout

Make your body your fitness machine, suggests Mark Morgan, trainer and co-owner of Studio 49 Fitness (www.studio49fitness.com). In every workout routine, which he calls “functional body training,” he incorporates key components: stretching, exercise preparation, core work, resistance training, cardio and cool-down.

He suggests a workout including a dynamic warm-up to get the blood moving, such as jumping jacks or running in place; stretches like the torso twist or hamstring stretch (feet apart, bend over to touch toes); core stability work with side and front planks; sit-ups; resistance training doing any multiple-joint exercise such as squats with a slight jump, lunges, wall push-ups with a clap in the middle; any cardio work, such as jumping rope with 2 to 4-pound rope or jogging; and cool-down stretches.

Morgan said this type of workout is better for overall health and makes you stronger for daily activities because you’re exercising your heart and improving muscle mass, flexibility and balance. During the holidays, he recommends doing some body-weighted activities at least three times a week for up to 30 minutes.

20-minute workout

For a running and walking workout, Runner’s World suggests walking for one minute, then alternate 30 seconds walking with 30 seconds running for three minutes on an out-and-back route. For the next six minutes, run/walk using any ratio you want. At the 10-minute mark, start back home. For the next nine minutes, run/walk the ratio that feels comfortable, but pick up the pace during the run portion. Cool down for a minute.

Whatever time is available, the goal is to get the most out of that time. Mental and physical benefits, say trainers, will be worth the short-term exertion.

“If you’re using your time efficiently and push yourself, you can get a good workout in,” said Minor. “It’s such a good way to ground yourself this time of year. It’s the last thing you should put off.”

Excerpt by Barb Berggoetz