Turbo exercises can help you maximize your workout in the minimum amount of time, and incorporates aerobic exercise with muscle strengthening movements. If you don't have much time to work out, turbo exercises are ideal as they only take a few minutes a session and provide you with an energy and immunity boost. Turbo exercises done in the morning speeds your metabolism and gives you extra energy for hours, as highlighted by the Fitness Magazine website.
Aerobic
Turn your normal aerobic exercise routine, such as running or speed walking, into turbo exercise by using wrist or ankle weights. Exercising for 30 minutes per day at a maximum heart rate of 60 to 75 percent can greatly increase your emotional state and the amount of energy you have, according to the Fitness Magazine website. You feel your mood improves, because it raises your serotonin levels. If you rarely exercise, perform only a small amount of quick bursts of exercise, then as you get used to exercise, gradually increase the amounts, as overexertion can cause severe muscle soreness. The muscle pain is called delayed onset muscle soreness, which may cause tiny tears in your muscle's connective tissue, according to the American Council on Fitness, or ACE. Because of the pain, you might need to delay exercising for a few days.
Dance
Turn up your favorite music and dance for 20 minutes at a high intensity for a turbo workout. Integrate specific muscle-building moves such as jumps, lunges and heel lifts. Perform low, mid and high kicks. Follow this with a few push-ups to energize your arm muscles.
Kickbox
As you jog in place, punch forcefully straight in front of you and retract your arm. Repeat this with each arm for 30 reps. Do hook punches by crouching and swinging your arm around from the side to the front of your face and jabbing the air in front of you as if someone's chin was a couple of feet in front of you. Repeat this for 30 reps with each arm. If you have a punching bag, you can increase the intensity of your workout and perform 15 punches instead of 30. Perform a series of roundhouse kicks, high kicks and side kicks. Use precision, speed and agility in your movements.
Kettlebell
ACE recommends a kettlebell workout, because it provides a higher-intensity workout than standard weight lifting by enabling users to reach 86 to 99 percent of their maximum heart rate and 67 to 91 percent of their maximum oxygen uptake. It combines quick moves with a weight ball. The ball has a handle and a varied weight of 8 to 20 pounds for this type of exercise. It is highly recommended to start with a lighter weight than you normally use for weight lifting, because during kettlebell routines, the wrist can be easily strained if the weight is too heavy. Stand with your feet wider than hip distance apart. With one hand, hold a kettlebell down between your knees as you squat down. As you quickly stand up, raise the bell straight above your head. Return to a squatting position with the kettlebell down. Repeat this for 25 reps.
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