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Exercise

Although a lot of people say they don’t enjoy exercising, exercising does not mean running marathons or going to the gym 4 times per week. Exercise is very important in a healthy lifestyle and to help maintain weight loss, but it can become part of your lifestyle quite easily. Trying simple things like getting off the bus a stop early or walking up the stairs instead of taking the lift can burn an extra 100 calories a day, do this a few times per week and it will quickly add up!

We have a range of simple exercises you can do in the home to begin with which you can find below:

10 minute workouts

Exercise does not need to be complicated, and to make life easy we have a selection of easy 10 minute work outs to compliment you BioDIETS Plan. Adding these 10 minute power work outs can help you burn up to 100 calories each session.

Single-Leg Squat

  • Lift right leg off floor, bending knee 90%, and place hands on hips
  • Bend left knee, lowering into a squat
  • Hold for 1 count, straighten leg, then repeat
  • Do 1 minute per leg

Crunch Ball Toss

  • Lie on back holding a medicine ball (a football will do) with both hands at chest level, knees bent
  • Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands
  • Slowly return to the start and repeat

Single-Arm Diagonal Clean and Press

  • Holding a 5lb dumbbell, in right hand, bend knees 90% and lower weight toward left foot
  • With an explosive lift, stand and swing the weight up to your right shoulder
  • Extend arm overheard; return weight to shoulder
  • Repeat 10 times on each side

Explosive Jump

  • Stand with knees bent 90%
  • With arms by sides, bend elbows, bringing fists just below chest
  • Keep abs and glutes tight and jump as high as you can
  • Land with knees slightly bent
  • Return to start
  • Do 12 times; rest for 30 seconds and repeat

Metabolic Bike

  • Lie on back with knees bent, feet on floor
  • Place hands lightly behind head
  • Raise upper body and extend legs about 12 inches off floor
  • Bring left elbow and right knee towards each other
  • Continue, alternating sides