Think you’re too busy to fit in a workout? Think again
If you find yourself skipping your regular workouts or cancelling sessions with your personal trainer because of a busy schedule, try fitting in quick exercises here and there to get your daily dose of physical activity to stay on track. Balancing work, family and friends can make it hard to find the time to fit in a decent workout, so here are some options you can do anywhere when you’re short on time.
Not only is jumping rope a great cardiovascular workout, it also can be a great strength training exercise by working your calves, shoulders, upper back and core. Fortunately jump ropes are inexpensive and easy to bring along with you. Jumping rope is one of the most effective cardiovascular activities for burning calories. Try 10 sets of 20 to 60 seconds of full speed sprint jumps, resting for one minute in between intervals.
Squats and Lunges
Squats and lunges can be done anywhere and can be performed in a variety of different ways by using dumbbells to increase the intensity. No weights? No problem. Try using a couple of filled water bottles. Squats and lunges are an excellent way to target those quadriceps as well as calves, glutes and hamstrings. Try doing quick sets of both while waiting for the oven to heat up, or perhaps your favorite show to return from a commercial break.
Pushups and Planks
Drop and give me twenty! Pushups have gotten a bad rap over the years. Don’t think of them as a punishment, they are one of the best upper body toning exercises you can do. Not only are they great for upper body strength, but when done the right way, can also help strengthen the core. If you find pushups to be a bit of a challenge, try starting off small and doing three sets of 10 to 15 pushups.
Planks are very valuable; they are one of the best ways to strengthen your core while also incorporating your upper body muscles. Planks can also help improve your posture and multiple elements of physical fitness. These can be done on your hands or forearms. They can also be done on your side, with your feet stacked on top of one another and hips off the ground, to target your obliques. If you are new to the plank position, start by holding the position for 30 seconds at a time.
Lace up! No equipment necessary and running shoes are always easy to pack. Cardio helps increase your heart rate, facilitate circulation and kick start your energy. Even if you only have 20-30 minutes to spare, jogging is a great way to contribute to your daily dose of physical activity.