There’s no other way to say it. Life is crazy. Whether you’re running from place to place or homebound due to a worldwide pandemic ... making time for yourself seems to always fall last on the list.
Other days, there’s a glimmer of hope and we find a smidge of time to squeeze some movement in; bonus if the kids can participate since they're home with you anyway.
So, for those days (or weeks) where you can’t get to the gym or head outdoors…
Is it possible – and even worth it – to try squeezing in a few tiny 5-10 minute cardio sessions throughout our day? Or are we better just skipping all efforts and “hoping” to fit a “real” workout in the following day?
REMEMBER THIS: As long as you’re moving, you’re elevating your heart rate, keeping your muscles engaged and metabolism stoked. And all of these factors equal calories burned. Every effort counts and should be celebrated.
5 minutes is better than no minutes. 10 minutes is better than 5. Squeeze in what you can and you may need to break up this workout to a few small sessions throughout the day. Do what works for your schedule.
For those days when you just can’t squeeze in a “real workout”, here are some creative ways to get in cardio.
This workout requires no equipment, so perfect for those Snow Days or #StayAtHome days! Let the kids join you. They’ll have fun, burn some energy, and hey this totally counts as “gym class” on the homeschool curriculum!
Two Options for Completing this Cardio Workout:
If you have 30-consecutive minutes:
Perform the warm-up (yes, this is just as important as the rest of the workout, don’t skip it!) Immediately move into the main circuit, performing exercise as fast as possible for 30 seconds to 1 minute, without resting between moves. Upon finishing the full circuit, rest for 1 minute, and then repeat the main circuit (no warm-up) 2 to 3 more times. A cooldown helps regulate blood flow, prevents injury, and improves flexibility (so don’t skip that either!)
If you only have 5-10 minutes:
Perform the warm-up for 1 minute. Select 1-2 moves, performing each as fast as possible for 30 seconds to 1 minute, without resting between moves. Cool down for 1 minute
*If you have a few extra minutes later in the day, choose another 1-2 exercises to perform!
- Warm Up: Air Squats
- Reverse Lunges
- Jumping Jacks
- Glute Bridges
- Knee Highs
- Jump Squats
- Plank Arm Raises
- Side Plank
- Mountain Climbers
- Skier Jumps
- Push Ups – (perform modified version/on knees if needed)
- Stair Climb – (run up a flight of stairs as quickly as you can, walking back down)
- Cool-Down: Butterfly or Standing Quad Stretch
This fast and effective circuit will leave you feeling energized and empowered throughout your day.