The Whole You
Fast workouts for busy people
by Wendy Humphris, ROHP
When it comes to scheduling exercise into your calendar, it can often time feel like shoving a puzzle piece where it doesn’t fit. Understanding exercise is crucial and quite necessary, it can feel frustrating to struggle with actually finding the time to fit it in.
If carving out an hour to make it to the gym isn’t feasible, there are plenty of ways to fit in a fast workout that still yields results — wherever you are. Prioritizing a few days a week at the gym and the rest of your workouts at home sounds a lot more doable, does it not? Take the pressure off and find what works for you and your schedule with these fast workouts for busy people — 15 minutes or less, wherever you are.
Planking is a great way to get a lot of exercise done in a short amount of time. When you assume the plank position, you are working out both your arm and your core muscles. While you will only be doing them for a few minutes at a time, you will see the rapid results with this workout.
Burpees work well as a kind of cardiovascular exercise that also tones muscles. If you're not sure what a burpee is, it's simple to explain, but not quite as effortless to do! You will want to get down on the ground as if you are going to do pushups, do one, and get back up and jump in the air. Repeat this for as many reps as you can.
3. Lunges & Squats
Lunges and squats are both exercises that are very easy to accomplish, and you can get creative with working them into your day. You can do squats while you brush your teeth morning and night, lunges around the kitchen while dinner is cooking -- anytime you are standing still during the day, fit in some squats or lunges to pass the time.
4. Sworkit App
There are tons of in-home workout apps to choose from, and Sworkit is one that I use and adore. Customize your own HIIT workout, even choosing how long you have to fit an exercise in, and you’ll get a fantastic workout you can do in the comfort of your own home, customized just for you.
Whether you have them in your house or somewhere nearby in your neighborhood, using a staircase to get in some great cardio is a fantastic idea. Run up the stairs, walk down, and repeat. Get in as many reps as you can, and you will have a heart-pounding workout in 15-minutes or less.
So no matter what workout you do, make sure you pick one that you know that you are going stick to. Working out really can be fun if you find some methods that you actually enjoy, rather than dread. For example, my absolute favourite type of workout is yoga. My least favourite is running. It really is all about finding what you enjoy.
For people who struggle to stay motivated, this can be the biggest hurdle of them all especially with the busy lives we lead.
I know that if i have a task that I have to complete and i’m not motivated or inspired to do it, then I find a thousand other things to do instead of that one thing.
By taking some of these quick exercises and implementing them into habits, even very small habits on a consistent daily basis, it will make doing something that you may not enjoy so much..in the beginning, turn into something that is second nature to you.
Always remember, however, that this is a process.
It takes daily practice until it becomes en grained in your mind. If you’ve been struggling to get motivated, chances are you’ve been working against years of pre-programmed habits.
So be gentle to yourself, and remember that it’s a marathon and not a sprint.
When one can appreciate the journey as much or more than the outcome, then motivation ceases to be an issue. When you started driving it took time to learn the process and now, if you’re older like me, it is second nature. This is the ultimate goal. To live and enjoy life each moment at a time and simply welcome the process of growth and learning.
What's your favorite type of workout? Reply in the comments and let me know, I'm always looking for new ideas.
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Wendy Humphris, ROHP
I’m a holistic nutritionist and I transform health for a living.