Summer is a busy time for most of us with work, kid’s activities/sports schedules, yard work, vacations, etc. Thirty minutes of cardiovascular (CV) exercise, plus fifteen – thirty minutes of weight training may not fit into your busy day. Below are some tips for carving some time out of your busy day for a mini-workout without compromising the many potential benefits.
Incorporate stretching into your daily routine. Perform neck stretches at your desk or at a stoplight. Put your foot on a step or a chair to stretch your hamstrings as you talk on the phone or read your emails.
Boost up your cardio routine: Interval training incorporates 30 second bursts of higher intensity exercise into your workout, alternating with longer intervals (3-4 minutes) of less intense activity. For example, if your exercise is walking, try incorporating short bursts of jogging into your regular brisk walks. OR find a hill. Walking, running or biking up hill will significantly increase the intensity and will increase your calorie burn in a shorter amount of time.
Minimize resting time between weight sets by alternating to a different muscle group. One area is resting while another is working.
Make the most of your time at the gym and take a fitness class! Exercise classes can be a much more efficient use of your time vs. roaming around the gym looking for a machine, then walking from one machine to the next, etc. Show up on time, work out and leave right when the class is over. Most classes are usually only around 45 minutes long.
Wake up 30 minutes earlier and go for a quick walk/run (which means going to bed 30 minutes earlier!). This will also give your metabolism a boost and leave you feeling more energized for the day ahead. Oftentimes, the reason we feel like we have no time is because we’re not MAKING the time!
Workout on your lunch break. Walk to a local park and eat your lunch there, then take a walk back. Or, get up and get out as soon as you’re done eating your lunch inside. When the weather is bad, you can bring a set of dumbbells to work and burn some calories right at your desk!
Get off the couch! Catch up on your favorite television programs and workout at the same time. Add in some jumping jacks on commercials and maybe even do some squats and planks during the show.