Weight loss can be tough to prioritize in our fast-paced lives, especially when it comes to finding time for exercise. However, focusing on your health and well-being is essential. If you’re feeling overwhelmed and struggling to fit workouts into your busy schedule, don’t worry – we have solutions for you!. Despite our busy schedules, prioritizing our overall well-being is essential. If you’re feeling overwhelmed and finding it hard to squeeze in a workout, there’s no need to stress – we have the perfect solution for you.
Introducing our quick and effective five-minute mat workout, designed specifically for those with limited time. You can kickstart your weight loss journey with just five minutes a day! This brief yet powerful routine not only helps burn calories but also strengthens muscles, improves flexibility, and boosts your mood.
Moreover, these five minutes can be easily incorporated into your day, whether it’s first thing in the morning, during a lunch break, or even in the evening while winding down. The workout requires minimal equipment—just a mat—and can be done in the comfort of your own home.
Consistency is key, and by dedicating just a few minutes each day to your fitness, you’ll be amazed at the progress you can make over time. So, let’s get started on this journey together—because you deserve to feel your best, no matter how busy your schedule is!
Advantages of Mat Workouts for Weight Loss
Mat workouts can be an effective way to achieve weight loss goals, according to Mike Bohl, MD, MPH, ALM, a member of the Medical Expert Board and a certified personal trainer and nutrition coach who has helped develop the Body Program at Ro.
“Mat workouts are great for weight loss because they involve multiple muscle groups, including large muscles like those in the legs and buttocks. This burns more calories than working out smaller, individual muscles. Mat exercises are also convenient because they are easy to fit into your day and require minimal equipment, only a mat,” says Dr. Bohl.
Even if you have limited time due to work or other commitments, you can still squeeze in a quick five-minute mat workout to burn some extra calories throughout the day. However, it’s important to keep in mind that you need to burn around 3,500 calories for each pound of fat you want to lose.
Dr. Bohl notes that even the most intense mat workout may only burn around 50 calories in five minutes, so to see significant results from mat workouts alone, you would need to do them multiple times a day for several weeks.
If you are on a serious weight loss journey, it’s important to consider the overall results that you want to achieve from mat workouts and other forms of exercise. Mat workouts can be combined with other exercises and a calorie-deficit diet to help you reach your goals, according to Dr. Bohl.
Discover Dr. Bohl’s Five-Minute Mat Workout for Weight Loss
If you’re looking for a quick and effective mat workout for weight loss, Dr. Bohl recommends selecting four to five exercises that involve a lot of muscle contraction and movement. Perform each exercise for about a minute with minimal rest in between.
Here’s Dr. Bohl’s five-minute mat workout for weight loss:
- Mountain climbers (1 minute): Start in a high plank position with your hands below your shoulders. Bring your right knee towards your chest and then return to the start position. Repeat with the left knee, alternating sides for one minute.
- Bicycle crunches (1 minute): Lie on your back with your hands behind your head and knees bent. Lift your shoulder blades off the mat and bring your left elbow to your right knee, then your right elbow to your left knee, alternating sides for one minute.
- Side leg raises (30 seconds each side): Lie on your side with your chin tucked and your legs extended. Raise your top leg about 10 inches and then lower it back down, repeating for 30 seconds. Switch sides and repeat for another 30 seconds.
- Flutter kicks (30 seconds): Lie on your back with your legs raised off the mat at a 45-degree angle. Flutter your legs up and down for 30 seconds, keeping your abs still.
- Flutter kicks (30 seconds): Repeat the previous exercise for another 30 seconds.
Remember to take short breaks between exercises to catch your breath. By incorporating this five-minute mat workout into your daily routine, you can burn extra calories and work towards your weight loss goals.
Struggling to find time to prepare breakfast? Always on the go? Take a look at these quick and easy breakfast ideas that can be made in just 5 minutes using only 5 ingredients! https://www.eatingwell.com/5-minute-breakfast-recipes-with-5-ingredients-or-less