Besides having a healthy diet, the key to living a longer life is to get in daily movement and exercise. However, due to our modern lifestyles, many people struggle with getting in their workouts over the course of the week because of a busy schedule, or they may feel like they need to spend an entire hour exercising to see any health and fitness benefits. This can be daunting and discourage people from starting.
The truth is, you don't need to spend that much time in the gym or working out at home or outside to reap the benefits. In fact, shorter, higher intensity workouts can be very beneficial—and arguably even more effective than hour-long sessions. For some people, even 60-second workouts can improve your fitness and may even add years to your life if you're leading a sedentary lifestyle. But there is one important caveat: Because these exercises are so short, they need to be challenging and target all of the muscles in your entire body.
With that said, here are four 60-second workouts that you can start including in your fitness routine in order to boost your longevity and physical health. And for more, check out the 3 Major Secrets to Living to 99, According to Betty White.
Workout 1: Exercise 1
Dumbbell Front Squat x 30 seconds
Begin by holding a pair of dumbbells up to your shoulders. Keeping your core tight, push your hips back and squat down until your quads are parallel to the ground. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Repeat for 30 seconds.
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Exercise 2
Pushups x 30 seconds
Get in a plank position with your body in a completely straight line above the ground. Start the movement with your feet together and shoulders in line with your wrists. Keeping your core tight and glutes squeezed, lower yourself (with control) until your chest touches the floor before pushing yourself back up. Repeat for 30 seconds.
Related: 5 Major Secrets to Getting a Lean Body for Good, Experts Say
Workout 2: Exercise 1
Alternating Dumbbell Plank Open Row x 30 seconds
Start by getting into a pushup position with a wide stance, gripping both dumbbells that are resting on the ground. Keeping your core tight and glutes squeezed, row one dumbbell up toward your hip, then rotate the weight up and extend it straight toward the ceiling. Lower the dumbbell down back to your side in the same pattern, then return to the pushup position before performing another rep with the other side. Keep alternating sides for 30 seconds.
Exercise 2
Alternating Dumbbell Reverse Lunges x 30 seconds
Stand with your feet together, chest tall and core tight, then take a long step back with one leg. Come down until your back knee touches the ground, then drive through the front leg to return to the starting position. Then, perform the lunge with your other leg. Keep alternating sides for 30 seconds.
Related: Secret Effects of Lifting Weights Just Once Per Week, Science Says.
Workout 3: Exercise 1
Dumbbell Thrusters x 30 seconds
Start by standing, holding a pair of dumbbells up by your shoulders. With your chest tall and core tight, squat all the way down until your hips are parallel to the ground, then drive through your heels and hips, using the momentum of your squat to press the weights straight up over your head toward the ceiling. Lower them back down to your shoulders before performing another rep. Repeat for 30 seconds.
Related: 4 Exercises You Should Never Do Alone, Trainer Says
Exercise 2
Dumbbell Skier + Punch x 30 seconds
Start by standing, holding your dumbbells right by your sides. Pull the dumbbells back and swing them up in front of you using your hips, using a punching motion to extend them forward. Then, pull them back toward you and straighten your arms down to your sides. Repeat for 30 seconds.
Workout 4: Exercise 1
Dumbbell Renegade Row x 30 seconds
Start by getting into a pushup position with a wide stance, gripping both dumbbells that are resting on the ground. Keeping your core tight and glutes squeezed, row one dumbbell up towards your hip, squeezing your lat hard. Return the dumbbell to the starting position, then row with the other arm. Keep alternating for 30 seconds.
Related: The #1 Best Place to Exercise, New Study Says.
Exercise 2
Dumbbell Walking Lunges x 30 seconds
Begin the movement by standing, holding a pair of dumbbells at your sides. Take a long stride forward with one leg and firmly plant your foot, then lower yourself under control until your back knee touches the floor gently. Then, step through with your other leg. Keep walking forward, alternating legs, for 30 seconds.
And there you have it, 4 workouts that each take 60 seconds each!
For more, check out This Workout Is Better for Your Health Than Running, Trainer Says.
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