Quick Workouts

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Something happens when you miss a scheduled workout —

 

Once that door gets opened, all your hard-won motivation can slip outside.

 

And next thing you know, you’re skipping future workouts, too.  Congrats ....  you've just created a new habit ... oopsie!!

 

That’s one reason I always talk about the importance of sneaking in a quick workout instead of skipping your planned workouts when you’re short on time.

 

Making exercise a priority (even if you only have time for a 15-minute workout!) helps to KEEP the Movement Habit a priority.

 

With that in mind, I have 2 time-crunch workouts for you in this email that you can do if you’re traveling, don’t have access to equipment, or are short on time over the holidays.

 

  • Workout 1 will give you a cardio boost
  • Workout 2 will work your muscles

 

  1. Quick Cardio Burst
    Duration: 15 minutes
  • Warm-Up: 2 minutes of jumping jacks or high knees
  • Workout:
    • 30 seconds of burpees
    • 30 seconds of rest
    • 30 seconds of mountain climbers
    • 30 seconds of rest
    • 30 seconds of skaters (side-to-side hops)
    • 30 seconds of rest
    • Rest as needed and repeat 4 times

 

  1. Total Body Tone-Up
    Duration: 20 minutes
  • Warm-Up: 1 minute of arm circles (30 seconds forward, 30 seconds backward), 30 seconds of squats
  • Workout:
    • 40 seconds of push-ups (from knees or toes)
    • 20 seconds of rest
    • 40 seconds of squats
    • 20 seconds of rest
    • 40 seconds of tricep dips from a chair or sturdy bench
    • 20 seconds of rest
    • 40 seconds of alternating reverse lunges
    • 40 seconds of rest
    • Rest as needed and repeat 4 times

 

Both (or either) of these workouts will get the job done!

 

Remember:  It’s the little things that you do consistently and over time that move the needle on your health and fitness!

 

Keep moving!

 

Committed to Your Success,

 

EXERCISE DEMO LINKS:

Burpees: https://media.giphy.com/media/PRqqGrAiGv4VW/giphy.gif

Mountain Climbers: https://media.giphy.com/media/jsYmets3thkLhcvZ43/giphy.gif

Skaters: https://media.giphy.com/media/wqMYREwqjGeIYbtuBK/giphy.gif

Arm Circles: https://tenor.com/bTwWn.gif

Push-Ups: http://gph.is/2pobxK3

Squats: https://giphy.com/gifs/8fit-fast-squat-tabata-1qfKN8Dt0CRdCRxz9q

Triceps Dips: https://media.giphy.com/media/yr17KHeCtKgjGE1SMb/giphy.gif

Lunges: https://giphy.com/gifs/8fit-fitness-workout-cXHxOJu8vEwhoApxjy