Emerging research suggests that it doesn’t take much movement to get the benefits. “We’ve been interested in the question of, How low can you go?” says Martin Gibala, an exercise physiologist at McMaster University in Ontario. He wanted to test how effective a 10-minute workout could be, compared to the typical 50-minute bout. The micro-workout he devised consists of three exhausting 20-second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries. In a three-month study, he pitted the short workout against the standard one to see which was better. To his amazement, the workouts resulted in identical improvements in heart function and blood-sugar control, even though one workout was five times longer than the other. “If you’re willing and able to push hard, you can get away with surprisingly little exercise,” Gibala says. (For more on the 1-minute workout read this.)
Want to see those arms getting leaner in a hurry? Try adding some dips to your routine. While there are resistance machines that can help you tackle this exercise, it’s also easily accomplished using parallel bars or even a sturdy chair at home. With your arms shoulder-width apart by your waist, grip whatever surface you’re dipping on. Bend your elbows at a 90-degree angle, bringing your whole body down, and extend to straighten your arms again. Not only does this help build strong triceps, it can also help you define your pectoral muscles, making your whole upper body look and feel stronger.
A While using weights are one of the most effective ways of losing arm fat, it comes with the worry of whether your muscles would bulk up. While this is a common concern, building muscles doesn’t happen overnight and takes hours of intensive workout at a gym. If you, however, still concerned, you can lose flabby arms by opting for exercises that don’t include weights. Exercises such as pushups can help in this case, since you will use your own body weight to tone your arms. Tricep dips will also help you lose flabby arms without bulking up. Yoga is another great alternative.
The bent-over row exercise develops the biceps and posterior deltoids, and also strengthens the core. Stand up tall with a weight in each hand, palms facing your body and arms by your sides. Bend over from the waist, hinging from the hips, until you are at a 45-degree angle. Keep your back straight, bend your elbows to 90 degrees and drive your elbows back as you squeeze your shoulder blades together. Contract your abdominals throughout the exercise to maintain stability in this position. Return to start and repeat 10 to 12 times or until fatigue sets in for two to three sets.
Endorphins, amiright? The link between exercise and happiness has been well-studied, and the results are very positive (just like you’ll be after some gym time). One study from the University of Vermont found that just 20 minutes of exercise can boost your mood for 12 hours. Cardio and strength training can both give you a lift, and 30-60 minutes of exercise three to five days a week is optimal for mood benefits, according to the U.S. Office of Disease Prevention and Health Promotion.
“Inactivity is associated with increased risk for a number of cancers, including colon and breast cancer,” McCleary says. “Exercise has been linked with a decreased risk of developing cancer, death from cancer, and recurrence of certain cancers.” The suggested mechanisms at play include exercise’s beneficial effects on the immune and surveillance systems that detect and kill cancer cells, improved cardio-respiratory status, improved hormonal profiles, weight maintenance, and other beneficial metabolic effects, he says.