An Easy, yet Beneficial Exercise Routine

Psychologists say that one of the best remedies for depression is occupation; that is, doing things, as opposed to being idle.  I have also learned over the years that exercise is a great stress reliever, and mood elevator.  With these ideas in mind, I intend to return to an exercise regimen, beginning with one that I can handle without hurting myself.

There have been a few studies in recent years which have found that one can raise one's metabolic rate, and so speed one's fat-burning, for as long as three hours following a short interval of 'intense' exercise, say five minutes or until one begins to sweat.

I suspect that if three hours is the upper limit for metabolic increase due to such minimal (low-intensity, low-impact) exercise, then such exercise (repeated at three hour intervals throughout each day, as described below) might greatly increase metabolic rate, or 'fat-burning' in a smaller amount of time -- both in terms of exercise duration throughout each day, and the number of days required to lose (burn) a certain amount of fat. 

Of course, the more exercise (work performed) the better, but the following minimalistic routine should boost one's metabolic rate throughout each day, speed weight loss, and make one feel better in a relatively small amount of time.   More repetitions and/or sets of reps may be required to 'break a sweat' during each five minute interval. 

1.  Stretching/Calisthenics (6:00 a.m.)
        a.  head rotations
        b.  arm rotations
        c.  side twists/bends
        d.  hip rotations
        e.  knee rotations
        f.  windmills
       g.  hamstrings, etc.
   
2.  Abdominal (9:00 a.m.)
      a.  crunches
           1.  30x forward/up
           2.  30x right side
           3.  30x left side
      b.  leg lifts (both/same time) x15

3.   Pectorals, Quadriceps (noon)
     a.  Pushups x12
     b.  Squats x12

4.  Calves (Gastrocnemius, etc.) & Biceps (3 p.m.)
     a.  calf raises x 30
     b.  bicep curls w/ dumbbell
          1.  left x 12
          2.  right x 12

5. Triceps, Deltoids (6 p.m.)
     a.  triceps kickbacks
          1.  left x 12
          2.  right x 12
     b.  laterals
          1.  left x 12
          2.  right x 12
6.  Latissimus Dorsi, Abdominal (9 p.m.)
     a.  bent-over rows
          1.  left x 12
          2.  right x 12
     b.  crunches x 30 forward/up