Get in shape in 8 minutes!

Kim Droze and the Fitness Team

Eight minutes of your morning. That’s all it takes to get the body you’ve always wanted!

Okay, so a healthy diet and great support also play crucial roles in shedding those extra pounds, but we’ll get to that later.

But first, fitness expert Jorge Cruise is here to explain just why eight is enough and why you don’t need to spend hours in the gym to get in shape.

Jorge Cruise, the author of 8 Minutes in the Morning (HarperCollins), has busy people like you and me in mind when he designed his 8 minute routines.

“Research shows that people who exercise in the morning are more consistent,” he tells us. “Exercising for just 8 minutes in the morning can give better results and you’ll enjoy it more.”

His 28-day programme involves just two exercises every morning, but you do each for 4 minutes without rest. The pair of exercises always works two major muscle groups. For example, Monday is devoted to chest and back, while Tuesday concentrates on the shoulders and abdominals. The routines focus on strength training, which Jorge says is the number one exercise when it comes to weight loss.

Strength training builds lean muscle tissue, which revs up your metabolism so your body burns more calories. It also adds muscle so that you are burning fat all the time... even when you’re asleep!

By following an effective exercise and diet programme, you can lose two pounds a week and Cruise recommends a balanced meal plan.

Here is an example of an eight-minute session. By the 12th rep of each exercise, you should be feeling fatigued. If you can handle more than 12, add weight to increase the intensity.

Dumbbell Press (works the chest)
Lie on a mat on your back with your knees bent and your feet flat on the floor. You may place one or more pillows under your back and head for support. Holding a dumbbell (or tin of beans!) in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you slowly extend your arms and press the dumbbells towards the ceiling. Keep your elbows slightly bent. Hold for 1 second. Inhale as you return to the starting point.

Two-Arm Row (works the back)
Sit in a sturdy chair and grasp a dumbbell (or tin of beans) in each hand. You may put a pillow on your lap for support. Lean forward and extend your arms straight down, being sure to keep your elbows slightly bent. Exhale as you slowly bend your elbows and bring them toward the ceiling. Once the dumbbells reach the top of your thigh, hold for one second. Inhale as you slowly lower the dumbbells to the starting point.

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