If you are looking for burning more calories without dedicating extra time on workouts, this bathroom fitness hack is perfect for you. This is your secret weapon for squeezing in exercise without sacrificing precious minutes.
How it Works:
It’s simple! Just print out these workout cards and stick them on your bathroom mirror. Every time you visit the throne, conquer a quick challenge before you leave. With each trip, you’ll be building strength, burning calories, and sculpting your body – all without stepping foot in the gym.
This program basically helps you finish everyday
- 50 Squats
- 50 Calf raises
- 20 Wall Push Ups
- 20 tricep Dips
- 40 sec Jogging
Your Bathroom Workout Routine:
Beginner Level:
- Visit 1: Jog in place for 10 seconds, do 20 squats, and finish with 10 wall push-ups.
- Visit 2: Warm up with 10 seconds of jogging, then do 20 squats followed by 30 calf raises.
- Visit 3: Get moving! Jog for 10 seconds, do 10 squats, 20 calf raises, and finish with 10 triceps dips.
- Visit 4: Tone your arms with 10 seconds of jogging, 10 wall push-ups, and 10 tricep dips.
Pro Level:
Ready to up the ante? Try this:
- Visit 1: Jog for 10 seconds, do 40 squats, and finish with 20 wall push-ups.
- Visit 2: Burn those calories! Jog for 10 seconds, do 40 squats, then 40 calf raises.
- Visit 3: Mix it up! Jog for 10 seconds, do 20 squats, 20 calf raises, and 15 tricep dips.
- Visit4: Focus on upper body! Jog for 10 seconds, do 20 wall push-ups, and 15 tricep dips.
Why It Works:
- Consistency works: Regular, short workouts add up to big results.
- Time-efficient: Makes the best use of your bathroom breaks within 30-40 seconds.
- Convenience: No dedicated workout space needed. Your bathroom is your gym!
- Mental boost: Exercise improves mood and focus throughout the day.
Benefits
- Burn Calories, Build Muscle, Boost Energy: While it’s challenging to pinpoint an exact calorie burn without considering individual factors like weight, metabolism, and workout intensity, you can expect to burn additional calories throughout your day by incorporating this routine.
- Increased muscle tone: Over time, you’ll likely notice ,increased muscle tone especially in your legs, core, and arms. Improved balance, posture, and overall strength are also benefits to look forward to.
- Remember, this routine complements your overall fitness goals. For optimal results, combine it with a balanced diet and other forms of exercise.
Useful Tips
- If you are unable to have 4 visits to the bathroom in a day, use 30 sec for exercising while your coffee is brewing or your tea is boiling. Then enjoy your cup of Joe as a reward to your commitment for fitness.
- Finish your remaining 20 squats soon after you finish your office work and you are ready to head home. Just before you open your car door you can add 20 squats and 20 calf raises.
- If you have multiple bathrooms in your house, make sure to stick this card stack on all the bathrooms, so that you don’t miss the streak all day. Make it a habit to visit the same bathroom throughout the day.
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