Do you want the secret to the absolute perfect workout?
The Secret Sauce? As secret as Grandma's cookie recipe?!
I'll admit - this was a bit of click bait - because there is no "perfect workout". The perfect workout isn't an hour of heart pounding, swimming in your own sweat, non stop shenanigans.
The "perfect workout" is the one you ENJOY.
That's it - that's the secret. So if you actually enjoy the above - then more power to you and go forth and conquer my sweaty friend. But what about if you hate to sweat? What if you don't have an hour to give? What if your only workout option is a 6x6 space in your living room?
That's okay! There are plenty of ways to get a solid workout in, in a plethora of other ways. Here's some ideas/scenarios: - The busy "I only have 10 minutes" working parent: So workout for 10 minutes. Do a tabata (20 seconds of work/ 10 seconds of rest) - I use the intervaltimer app on iOS. You just set it to your desired time and get to it. Sample workout: 4 rounds, 4 exercises - 1 minute of rest between each round. this will equal about 10 minutes and 40 seconds.
- The "I can't get a full hour in, in one chunk": So split it up! Do 10 - 15 minutes throughout the day. So start your day with 10 minutes of stretching and end your day with a 10 minute cardio (like above, or a different one), go for a lunch time walk (like I mentioned in last weeks "step it up" blog). Your workout does NOT have to be in one big chunk. You can break it down into smaller bite sized pieces throughout the day.
Here's a great 10 minute yoga sequence
And here's a spicy flow to get you moving in the morning
Here's a 10 minute core workout
Here's a 10 minute cardio workout
- The, "well I have kids and can't find day care": Workout with them! Teach them good habits. Nice weather? Great! Grab their bikes, scooters, roller blades, whatever they have - and go hit a trail or the neighborhood with them. Have them join you for the workouts above - it'll help them get the wiggles out, and studies show that when you see your parents exhibiting healthy habits - and enjoying them, you're significantly more likely to engage in physical activity and healthy habits. (here's that study if you wanna peruse it).
Have a new baby or a toddler? Use them as a weight.
Here's a sample: AMRAP style (as many rounds as possible - set a 20 minute timer and just GO, do exercise 1 then 2 ect, and then go back to the top and start over until the timer goes off)- do all of these holding said kiddo, switch off kiddos if you have multiple:
- Sumo squat - 12 reps
- Laying chest Press - 12
- Walking Lunges - 16 each side
- Over Head Press - 10 reps
*Cut down reps if your kiddos a little older and thus heavier and you're not quite there yet.
- The "I HATE working out": Well... what are you doing that you hate? Are you lifting weights? Are you spending hours on a cardio machine like the tread or a bike? Here's a good rule of thumb - if you hate it, don't do it. There are PLENTY of ways to get a good workout in that doesn't require that you do something you loathe more than the Grinch loathes Christmas.
Find a zumba or dance class
Blast the radio and dance to it at home (hint hint - kiddos love to jam out with you!)
Go for a walk with a friend or partner (it's great because it doubles as quality time)
Clean your house super fast - trust me, you will build up a sweat
Play an outdoor game like croquet, ladder ball, or something else, get some yard work in
Go for a hike
See - plenty of options!
- And finally the "I'm too tired to workout": Workout takes energy, yes. But it also GIVES you energy. I've had so many clients be really tired at the start of the session, and then by the end of it - they're ready to conquer the rest of the day.
So start with just a 10 minute walk or stretching session (those 10 minute yoga videos above are a great option). This is a small commitment, and then if you find you have more energy after, do more. And if not, that's okay! You still got a 10 minute walk in.
Alternatively - you can sign-up to come sweat with us in Studio in a private session or in our group classes.