i lift light weights (dumbbells)- sets of 10 and 3 or 4 reps of that, hula hoop from 3 minutes-30 minutes, when hanging on a chin-up bar I lift my knees to my abdomen (great ab workout)- about 4 or 5 reps of sets of 10 or 15, pushups-as many as I could manage (usually about 5... I know, I know sad), yoga and Pilates moves from 5 minutes-45 minutes at a time, speed walk on the treadmill from 3 minutes-30 minutes, and just about any other move I see as effective in books, magazines, on tv, in workout videos etc and any other move I can come up with myself (and I get creative when I want to!). I workout from 25 minutes to and hour a day, 6 days a week. I team my exercise routine with healthy food and good habits. also I listen to what my body is telling me. after an intense hour-long workout the next day I would probably do a light 25 minute workout to give my muscles a break.
I do pretty mild exercise because I'm not really trying to lose weight, I'm just figuring out what makes me feel good and keeps my health stats (blood pressure and such) in a good range.
Almost every day, I do yoga, crunches, dumbbells, squats. I'll start doing short walks 2-3 times a week once my treadmill gets fixed :P I absolutely loathe walking outside.
The yoga has honestly seemed to be the most effective toward my "goal." It makes me feel better, less stressed, and more in-tune with my body.
Jumping jacks are pretty useless. You're better off using that time to either jump rope or do burpees.
If you're getting bored with the routine, you're not challenging yourself (even though those exercises are pretty boring). Always keep track of your times / reps and seek to improve on them. Or even better, try new exercises (swimming, parkour, and gymnastics are my personal choices)
Most effective _for what_.
Different exercises used in different overall routines deliver different results.
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I do cardio 4 times a week usually and I do weights at least 3 times a week for various parts of the body, usually 2 of those times are days I am doing cardio as well and one is a day when I am not doing cardio.
I find that if I do cardio more than 4x a week I get too tired out and my muscles hurt, unless I do it very lightly.
I do a combination of treadmill, elliptical, stairmaster, and bike.
I usually do 20-30 minutes of one to 3 machines per time I go to the gym, and I don't do the same ones every time I go. Variation is key, easier to do, and healthier.
Also, it is better to do 40 minutes of cardio with intense intervals than going at a somewhat easier but steady speed for 60 minutes straight.
I usually do HIIT trainings. It is a good combination of cardio, weight and body weight. And it kills you, since it allows only enough rest to switch exercises. Beside HIIT, I do pure upper body and core strength (for my climbing). favorites: differnt pull-up variations: small grip, wide grip, very slow intervalled, typewriter, archer, one arm, frenchies. I, Y and T on rings or TRX. I usually gym 3x/week and climb 2-3x/week.
walk incline at 15 for 10 minutes run for 15 minutes in rotate the two and you will be extremely entertained and exhausted
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