With my busy life, I struggle to find time to get to the gym. Between my career, the kids and everything else in-between; working on my fitness always finds itself at the bottom of the list so I had to find a solution.
If I could just carve out at least 15 minutes a day to move my body, it would be 15 more minutes of exercise that would benefit my body and mind, and improve my health.
I identified the mornings as my best time, so I set my alarm 20 minutes earlier than usual to start my day with an exercise routine that can be done any place, any time, and no props necessarily needed. However, I do recommend a watch or clock so you are able to keep track of your intervals and a jump rope if you have it but it’s not necessary.
- Jump Into Action - 1 minute warm up
RUNNING IN PLACE WITH HIGH KNEES
- Run Into Weight Loss and a Healthy Heart - two 30 second intervals
After 30 seconds, transition into exaggerated knee lifts which will help to firm your core, add flexibility, and get your heart rate going. Stand in place with your feet hip-width apart. Drive your right knee toward your chest and then quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees slowly during the first warm up interval but as quickly as you can during the second time around.
- Blast Fat and Tighten Your Butt with a Low-Body Workout - 1 minute
- Simulate climbing to elevate heart rate and build muscles - 1 minute
- Jumping rope burns big numbers of calories - 1 minute
Please note that you don’t necessarily need a jump robe for this exercise as you can simulate jumping rope without the prop.
- Push your own body weight along with gravity to condition - 1 minute
The push-up is the perfect calisthenics exercise that uses your own body weight and gravity to tone the chest, triceps and the entire mid-section as a whole. To start, set your palms on the floor just outside the width of your shoulders with your fingers pointed straight ahead. Begin with your arms extended and all your weight on your hands and toes with your feel flexed. Your torso and thighs should create a straight line. Engage your core to maintain this straight-body position as you bend your elbows to lower body to the floor. Once elbows are at 90 degrees, straighten them again to raise your body back up and complete the rep.
Please note that you may need to build up to doing push-ups on your toes, so modify by starting on your knees. Also, make sure to keep your core tight so your hips don’t sag.
- Best Exercise to toughen up abdominal muscles - 1 minute
When you are done with plank, you have completed the first set and should start the whole regime over again. It may take you a few times to build up your stamina so remember to start small and modify if necessary.
After the second set, take one additional minute to lie on your back and pull your knees into your chest to massage out your lower back.
To be fit, I recommend eating a healthy diet of real foods and exercising on a regular basis. Also, if you have any health issues you should speak to your doctor before starting any exercise routine.