I do my best to run 5 to 6 times a week, but there are days when I simply cannot pull myself out of bed in time to sweat before work, or when I’m traveling and my normal routine is thrown off track. Instead of completely scrapping my routine, I’ll try and strength train with a few body-weight exercises—namely squats, planks, chair dips and pushups.
These four moves give you a full-body strength-training session in just a few minutes. I find that they also boost my energy and mood on days when I’m feeling tired, stressed or overwhelmed. (Are you tired, too? See 11 You can do these strength moves any time, at any fitness level.)
Many other fitness experts agree: “I like these moves because they use body weight for resistance,” says Alice Burron, 45, a mother of four and a personal trainer in Cheyenne, Wyoming. “That means they’re simple but still challenging, convenient, and inexpensive—and they work.” To sneak in one set of all of these exercises would only take you about 5 minutes. To build muscle and burn calories, try to do three 5-minute mini workouts with these moves in one day. All in all, you’re only working out for 15 minutes. (Looking for a fitness plan that will fit into your busy life? Prevention’s The Best Ankle Strengthening Exercises for Runners DVD takes just 10 minutes a day.)
Related: 25 DVD takes just 10 minutes a day
How to Treat Tight Calves This Glute Workout Will Ignite Your Power Liz Neporent agrees: “When you do these four moves you’re hitting all of your major muscle groups effectively. And they’re efficient because you don’t waste time isolating one muscle group at a time, as some exercises tend to do, and instead work several major muscle groups in tandem. These integrated muscle movements use the body exactly as intended— the way you typically use them in daily activities and when you do sports and fitness activities. This helps you perform better and prevent injuries.” (If you’re injured, check out How to Exercise When You’re Hurting.)
Want to give it a try? Follow this workout from Burron and Neporent. Start with 1 set of 8 to 15 reps of each move (unless otherwise noted), and gradually build to 2 or 3 sets.
Chair Dips
Great for: Health - Injuries
Sit on the edge of a sturdy, stable chair with legs together, knees bent and feet flat on floor a few feet in front of the chair. Place your hands about six inches apart, and firmly grip the edges of the chair. Slide your butt off the front so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centered between your shoulders. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up, being careful not to lock elbows. Repeat.
Races - Places: Keep feet close to the chair and the dip slow, controlled, and shallow.
Make it easier: If you’re intermediate, position feet a little farther from chair, and deepen your dip. If you’re advanced, straighten your legs completely, and place heels on floor, or place one or both feet on anotherchair, bench or exercise ball. Perform deep but controlled dips.
Related: 5 New IronStrength Workout
Push-ups
Great for: chest, shoulders, triceps, back, hips, and abs
Start in a basic push-up position with hands directly beneath shoulders and body in a straight line. Bend elbows out to sides and lower body almost to floor (or as far as you can). Keep abs tight and body in a line. Hold for 1 second, then push back up. Repeat.
Races - Places: If you’re a beginner, do push-ups on knees. Keep the movement shallow and controlled. Still too challenging? Start with a push-up on the wall, progressing to the floor as you become stronger.
Make it easier: If you’re advanced, try lifting one leg off the floor as you do each push-up. (Need a visual? Watch how to Master Push-Ups at Any Level.)
Squats
Great for: glutes, hamstrings and quads
Stand with feet parallel and hip-width apart. Bend your knees and lower your body into a squat position, as if you are sitting back into an imaginary chair, keeping knees behind toes. Stop when your knees are at 90 degrees. Slowly press through your heels and squeeze your glutes as you return to standing.
Races - Places: Don’t bend knees as deeply
Make it easier: Add weights, do a single-legged squat, or perform squats on an unstable surface, like a balance disc or Bosu ball. To incorporate cardio, do squat jumps.
RELATED: Get stronger, faster, and stay on the road with the New IronStrength Workout from Runner’s World.
Plank
Great for: Nutrition - Weight Loss
To come into plank pose, hold a push-up position, weight on balls of feetand hands, wrists directly below shoulders, arms straight, and body in line from head to heels. Hold for as long as you can, working up to 1 minute. That’s 1 rep. Do 2 or 3 reps.
Races - Places: Instead of being on hands, lower yourself to your forearms.
Make it easier: Raise one leg off the floor and hold for 30 seconds. Switch legs and hold for another 30 seconds to complete 1 rep. To add variety, try side plank: Lie on your right side with your legs straight, andfeet stacked, right hand directly under right shoulder. Lift hips off floor and raise left arm to sky, keeping left hand directly over left shoulder. Hold for 30 to 60 seconds. Switch sides and repeat to complete 1 rep.
The article The Only 4 Exercises You Really Need originally appeared on Prevention.
