2 quick workouts for busy schedules
Today’s society is fast paced and always on the go, including our daily schedules. Whether its deadlines to meet for your job, chores around the house, or shuttling kids from place to place, finding time for yourself can be difficult. As schedules fill up throughout the day, making time for a workout gets put on the backburner. Once an exercise routine is lost other healthy habits start to diminish, including proper diet and quality sleep. All of these habits effect one another making it important to schedule workouts within your day. Each workout does not need to be an hour long, 20-30 minutes is much more beneficial than skipping exercise all together.
You may be asking where am I going to find 20 minutes of free time in my day? Go to bed slightly earlier and adjust the alarm clock by 20 minutes. Not a morning person? Spend a little less time on your phone or watching TV. If you look hard enough you can find time for a quick workout. Give these two 20-minute workouts a try for your busier days.
*Note* Both of these workouts are total body focused with components of cardiovascular and strength. Because these workouts are shorter the goal is to keep the heart rate elevated throughout the 20 minutes. No need to worry about special gym equipment, these workouts can easily be performed at your house!
Workout 1: As Many Rounds as Possible
This workout includes 5 exercises performed one after the other with as little rest in between as possible. Each exercise targets a different muscle group.
One round = completing steps 1-5. Perform as many rounds as possible in 20 minutes.
1) Cardio 25 seconds: Any piece of equipment that elevates your heart rate, i.e. treadmill, elliptical, bike. If you don’t have any equipment then perform jumping jacks or run in place.
2) Push-ups 8 repetitions: Choose any variation of a push-up. You can perform it on your feet, knees, or place your hands on a couch, chair, counter, etc.
3) Reverse Lunges 8 repetitions: This is just like a regular lunge, except you step backwards instead of forwards. Stay in the same spot and alternate legs.
4) Resistance Band High Row 8 repetitions: If you own a band attach it to a stable anchor at neck height. Place one foot back (staggered stance), keep your chin tucked, and pull the band right towards your neck/chin area trying to squeeze your upper back musculature. Keep a 90-degree angle with your arm and side.
5) Plank 25 seconds: Keeping your abs and thighs contracted, just your forearms and feet are on the floor. Focus on maintain a flat back (no arching or sagging).
Workout 2: Four Tabata Workout
A Tabata is 20 seconds of intense exercise followed by 10 seconds of rest, completing 8 total rounds (4 minutes). This workout is 4 total Tabata’s with 60 seconds of rest in between each Tabata.
1) Tabata 1- Jumping Jacks → Planks: 20 seconds of jumping jacks, 10 seconds of rest, 20 seconds of planks, 10 seconds of rest. Complete 4 total rounds.
2) Tabata 2- Squats →Push-ups →Side Plank (Right Side) → Side Plank (Left Side): 20 sec squats, 10 sec rest, 20 sec push-ups, 10 sec rest, 20 sec side plank R, 10 sec rest, 20 sec side plank L, 10 sec rest. Complete 2 total rounds.
3) Tabata 3- Mountain Climbers → V-ups: 20 sec mountain climbers, 10 sec rest, 20 sec V-ups, 10 sec rest. Complete 4 total rounds.
4) Tabata 4- Band High Back Row → Close-Grip Pushups → Reverse Lunges →Floor Hip Raises: 20 sec band high back row, 10 sec rest, 20 sec close-grip pushups, 10 sec rest, 20 sec reverse lunges, 10 sec rest, 20 sec floor hip raises, 10 sec rest. Complete 2 total rounds.