Work and family can interfere with out training a lot.
Even though your mind is very willing to perform your weight loss routines, your schedule may not allow you to.
If you are a very busy person, this workout called Fitness Blitz will surely help you.
You can do this whether you are at home, office or just anywhere.
Read along!

1. Chi Squat.
   Begin with your toes wide apart.
   Then inhale and exhale as you lower your body down to squat.
   Lock you arms together and body down into a ball.
   Go further down as low as you can.
   Use your heels to open your arms very wide to stretch out your chest.
   Inhale while you are doing this.
   Your exact tempo should be 1-0-1-0.
   This means go down for 1, no hold at the bottom, then up for 1 again and 0 to rest at the top.
   You can do this in at most 3 sets and repeat it for 20 times with 30 seconds rest in between sets.
   
2. Change Shifting Lunge.
   With your feet together as your starting position, inhale and then step backwards to 6 o'clock position.
   Try to reach your arms and exhale as you go down to lunge.
   With a straight shin and aligned to the floor, go down with your back knee touching the floor.
   Go back to your first position and do the same routine on the other leg.
   Use the same tempo from the first exercise.
   You can do this in 2-3 sets with 30 seconds rest in between each set.
   
3. Down Dog into a Push-Up.
   With your belly button drawn in, start with a flat position.
   Then, inhale and push yourself back through the heel of your hand.
   Next, raise your hips with legs straight and finally flatten out through the middle of your back.
   Exhale and go back to your flat position and then lower your body down into a push up.
   Make sure your body is in straight position as you do this.
   If you cannot do push-ups using your toes, you can kneel to do it.
   This time, use a 1-2-2-0 tempo.
   You can do this for 2-3 sets of 10 with 45 seconds rest in between.
   
4. Overhead Squat.
   Do the same starting position with Chi Squat but this time, your arms should be positioned raised way past your head for the entire set.
   With your belly button drawn in, inhale and then exhale as you go down to squat with arms still straight.
   Make sure your upper body is aligned straightly with your hips.
   You can use 2-1-1-0 with 2-3 sets of repetitions.
   You are allowed to have a 45 seconds rest in between.
   
5. Prone Cobra.
   With your face down on the floor, keep your arms on your side with your palms face down as well.
   Inhale as you slowly lift your chest up and then turn your palms around outwards with your thumbs pointing up.
   You should feel the tension between your shoulder blades and not in your neck.
   Keep your head and spine straight while your toes stay still touching the floor.
   Squeeze your butt tighter if you start to feel the pressure on your lower back.
   Stay still until you feel the need to take a breath, then exhale and lower down.
   Repetitions should take at least 5-10 seconds, You can perform 2-3 sets of this with 10-20 repetitions.
   
6. Scorpion.
   Begin with a push up position and your hands spread out a little wider than shoulder.
   Your chest should be in between your hands.
   Inhale deep drawing your belly button towards your spine and curve your knee in front of you to 90 degrees.
   Exhale deep.
   Twist your knee from the opposite side while keeping your chest still in between your hands.
   Then turn around going back to the starting position continuing your leg rotation to hook behind you.
   While doing this, squeeze your shoulder blades at the same time.
   Do the same routine on the other side and keep on changing sides.
   Use a 1-1-1-1 with 2-3 sets of 10-12 repetitions.
   

Stretch - The Perfect Way to End Your Routine Leave your static stretches until you finished all of your routines.

1. 90/90.
   Take a seat on the floor with your front and back legs curved at 90 degrees.
   Put your one hand forward and the other hand at your hip then slowly move to sit up tall.
   Next, try to increase the curve in your lower back by pressing your belly button in front.
   
2. Hip flexor.
   Start with a lunge position and put your weight on the floor while your belly button is drawn in.
   Then, squeeze tight your butt and put your hips under.
   Make your stretch go further by reaching your arm and curving your butt to the other side.
   Stay still for 20-30 seconds and then repeat this for 3 times.
   
3. Hamstrings.
   Cross your one leg behind the other tip forward until you can feel the back of your leg is stretching.
   Stay still for 20-30 seconds.
   Then, do it on the other leg.
   Repeat this twice on each leg.
   If your lower back is feeling uneasy, you can change the position so that your back is in straight position.