Your day got away from you. You only have 10 minutes, or 20, max 30 to workout and that includes throwing on your sneakers and sweats. What should you do? Here’s a guide to work with the time available.
10 minutes (Choose One)
Fast Cardio: Run in place, jump rope, or rock out to your iPod; do something that gets you moving right away. My personal favorite is dancing to tunes because you’ll have a good time and since you’re pressed for time, you could use the stress release.
Fast Weight Training: Do crunches for one minute. Do oblique twists for another minute. Do 10 to 15 pushups from either the knees or the toes (whichever method you can do). Do wall squats for 90 seconds. Repeat. Don’t rest; go immediately from one to the next. This assumes you don’t have time to dig out weights or bands, so just use your body weight. You don’t even need to strap on your sneakers.
You can combine the two 10 minute cycles above or …
Run around the block: Head out the door and walk briskly for two to five minutes to get warmed up. As soon as a bead of sweat forms on your forehead, start running. You don’t have a ton of time, so push yourself a little here. Head up a nearby hill or go a little faster than your normal pace. You can also do this as a power walk.
Weights Training: I’m going to assume you have some free weights or bands around your house so this lets you incorporate some resistance training. Do squats while holding onto medium free weights. Two positions, one with legs open wider than hips and parallel to each other, and one with the legs turned out. Squat slightly deeper on the turn out position and really stick out your butt! Work through the heels and don’t bend your knees past 90 degrees or send your knees out further than your toes. Do 15 in each position. Lean on a chair and with heavy weights do lat pulls, 15 on each side, just one rep. Do hammer curls (thumbs up) and regular bicep curls (palms up), one set of 15 in each position. Don’t rest between the bicep curls, instead use the rest period to do overhead tricep presses (two sets, one after each bicep set). Lie on the floor for a chest fly, keeping the elbows in line with the bottom of your rib cage as you move the weights up and down. Do one minute of crunches and one minute of obliques. That should get you to 20 minutes.
Cardio: You can get a solid cardio workout in 30 minutes. Just don’t dawdle. Lace up the sneakers and start your favorite activity: running, biking, a video from YouTube or your TV’s OnDemand system. There are a lot of options here. Pick one, commit, and go!
Weight Training: Do the same exercises as listed in the 20 minute section above, but only do one set of triceps and repeat the whole routine twice. You’ll go faster the second time because you’re used to the pace. Do not pause! Keep moving and you’ll work up a sweat. It should be enough to get you into cardiovascular levels, so you’ll get a “two-fer,” cardio and resistance training at the same time.
For the 20 and the 30 minute weight training workouts, you can do the exact same routines but with a set of bands. You’ll need three resistances: light, medium, and heavy. This is subjective, as it’s what feels light, medium, and heavy to you. Target always sells three packs and you can get bands online at numerous retailers. They’re particularly easy to shove into a bag when you travel.
Let me know any time-saving tips you have. I’d love to share them with everyone!
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