I just signed up for a professional organization and they sent me a journal contain some great research that people have done. You know you picked the right career path when you truly get excited for reading research on the subject!

The article was something that I have heard before in school, but never seen the research. It finally hit me reading this research that I have to spread the word on it.

Most people that are overweight or obese cannot walk for 40 minutes consecutive. This is either due to joint problems, lack of cardiovascular fitness or an array of other issues. So they will get discouraged about trying to complete that exercise bout and more than likely won’t do it at all.

A study posted in the American College of Sports Medicine Journal of Health and Fitness says that by breaking that cardio up, you get the same exercise benefits as walking consecutively. So now you have no excuse. If you can’t muster up the energy for 40 minutes, or if your knee starts hurting after 10 minutes, doing four 10 minute bouts of exercise will yield the same exercise effects as walking continuously.

Now this isn’t a reason not to be lazy. If you can sustain cardio for the consecutive 40 minutes,  you will yield better cardiovascular endurance than only going 10. But if you are one of those people who need to start exercise because you need to change your life fast, but just can’t do the 40 minutes, BREAK IT UP!

One of the easiest, fastest, best workout you can get is at your home using your own body. Body weight workouts are a great way to get in shape. They are quick and easy and need no equipment. Here is a quick workout you can go that will give you great results.

WIth this workout, do about 10 reps of each exercise, moving right on into the next exercise as a super set. Once you finish all 5 exercises, rest for about 2 minutes then do it again. Depending on your fitness level, try to get 3-5 rounds of the super sets done for a workout.

Exercise 1: Tuck Jumps

To do this exercise, Stand with your feet shoulder width apart and  your knees slightly bent. Jump straight up in the air as high as high as you can and bring your knees toward your chest. Land on the balls of your feet with your knees slightly bent and quickly go into your next jump. Again, do about 10 of these then jump to the next exercise.

Exercise 2: Squat Jump

Stand with your feet slightly more than shoulder width apart and your finger laced behind your head. Bend at the knees to lower yourself until your thighs are parallel to the floor, ten jump up as high as you can. Sink directly into the next squat without stopping. Do 10 reps.

Exercise 3: Power Skip

This is similar to your traditional skip, but you are generating more power and you are not moving. Propel yourself up as high as you can  with each skip by driving your knee up into the air. As you punch each knee up, swing your opposite hand upward t get as much vertical lift as possible.

Exercise 4: ZigZag Bound

Think about lengthening your stride as much as possible. Drive one leg into the ground to push of forcefully and lift your opposite knee high in the air as you surge forward. Propel youself upward, forward and slightly laterally o that you bound forward and to the outside.

Exercise 5: Stick Landing

Stand with your feet shoulder width apart, hands beside your thighs. Jump and land with your knees bent and your butt and hips back. Try to land on the front two thirds of your feet, with your heels just off the ground. Hold for 2 seconds before standing to perform your next lunge.

Again, perform all the sets a few times and you have a great workout.