Four high intensity workouts you can fit into every daily routine

Statistics released from the We Are Social / Hootsuite 2018 Digital Report shed light on our growing laziness and habits.

Australians spend five and a half hours per day using the internet via any device and watch over three hours of television. Researchers conclude we are browsing, using social media, and watching TV more than we are working.

Those stats tell me "I don't have time to exercise" is officially King of the BS Excuses echoed daily in this country. If you've got five, 10, 15, or 20 minutes and a little space in your home or hotel, you can blast your body and kick exercise goals.

Five minutes of skip-push-squat

With three simple movements (skipping rope, plyometric push-ups, plyometric jump squats), and just over a commercial break in time you can get bang out a quality session. Plyometric training is exercising with maximum force in the shortest amount of time – squats with a jump at the end and push-ups with a push off the ground are two of the classics. Do as many rounds of 50 skips straight into 15 plyo push-ups then 15 squats as you can in five minutes.

This is a short and sweet full-body session for stress release and blood flow, all while negating a quite a few calories. Double up with one session in the morning, and one at night.

10 minutes of cardio and core

No treadmill, no open road? No problem. Alternate between cardio and core moves with 25 alternating high knees, 15 sit-ups, 25 tuck jumps, 15 leg extensions / reverse crunches, 25 alternating mountain climbers, and 15 knee to elbow sit-ups. Smash out three or four rounds.

Commercial break

Certainly, you should spend time warming up and cool down, but your body and health deserve that time and more. The 2018 Digital Report stated we use social media apps almost 12 hours per week. By deleting one app or cutting down by 50 per cent, you can perform any of these workouts.

15 minutes of power

Perhaps you're a traditional, weight-room-three-sets-of-10 trainer – you can still do more with less equipment and time at home or in the hotel. Mix up a session with alternating kettlebell push-ups, kettlebell curls into a shoulder press, one arm kettlebell clean and press, reverse lunge with a knee up, and squat thrusters with a kettlebell.

Rather than "more weight" to build power, slow the tempo of the eccentric phase of each movement to three seconds, and you'll still build muscle and strength.

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20 minutes of circuit training

The CrossFit "five exercises of 40 seconds on, 20 seconds of rest" is my favourite way to put together a high-intensity session. Perform three or four rounds (as many repetitions as possible with one minute of rest between) of:

Skipping rope, kettlebell swings, push-ups, sit-ups, and squat thrusters with a kettlebell.

A circuit like this, performed with 100 per cent intensity is exercising for weight loss. It's a simple and no BS session that hits the whole body with efficiency.

A lesson in values

I admit it - I'm mid-40s. I'm grumpy. I don't understand why someone photoshops their photos and values 10 new instagram followers more than being able to successfully do 10 push-ups with form and tempo. But after reading this, I hope you'll understand the simplicity of a home (or travel) gym: We all have bodyweight - add a skipping rope and one weight, and you've got an impromptu fitness centre that leaves no room (or time) for excuses.

Turn up the intensity, and turn off the tech gear. When you commit to four words ("I value my health"), time for exercise appears and soon after your health and new energy do too.

Passion for lifestyle change is the cornerstone for everything Michael Jarosky does. A Sydney-based personal trainer, he cajoled thousands of 51698009 readers to undertake his "Cut The BS" diet, and champions a charity weight-loss event, Droptober.

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