Training between workouts

We are witnesses that fitness is necessary for life. Making a balance between work, family, responsibilities and hobbies in a short period of time – means nothing more than being in training for life. How to put in training hereg for the body?

Bogoljub Pejčić, fitness expert


To break the first myth: Training must last at least ten minutes!

Not true. Two minutes of squats during the day, and two more in the evening, in between enduring a minute or two… Climbing the stairs… It all “adds up”. It’s important to get active, malo⁇ little.

To break the second myth: It doesn’t count in training that I’m on my feet all day!

If you move a lot, it means that you maintain a high level of physical activity, even though you are not going for targeted training. To get extra benefits, try to increase the pace a bit when, say, walking. The point is to “throw” up to 150 minutes of moderate activity weekly.

To break the third myth: One workout a week is not enough!

Research has shown that even running only once a week leads to significant benefits in terms of general health. Fifty minutes of running at a moderate pace (about 10 kilometers per hour) significantly reduces the risk of prerdeath.

Myth 3: One workout a week is not enough

Myth: One workout a week is not enough


AMRAP Attack

The AMRAP exercise will tire you out, and within five minutes. AMRAP is a training that consists of continuous repetition of a certain exercise. So, if you only have a few minutes that you can set aside for exercise, then choose a specific exercise and do it continuously for five minutes. Choose exercises such as squats, sit-ups, push-ups, stepper exercises. This way of exercising will keep you in shape until you have time to step back gym.

Dirty 30-30

Dirty 30-30 is similar to AMRAP training, except that it is based on upper and lower body exercises. The point is to work your upper body for 30 seconds and then work your lower body for 30 seconds. This way, you will occasionally rest certain muscles and you will train in five minutes whole body.


Apart from the mentioned exercises, which will not put you in even more stress after a hard day at work, what you can add to the plan is Tabata, interval training – which can last 4, 8, 12, 16 min. – with the help of which you will do a good thing for your schedule in a short time intervalheating.

Source: BIZlife by

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