Time Crunched? This Workout Is for You

Workout of the Week
June 14, 2015 1:11 pm Last Updated: June 15, 2015 8:43 am

Universally most of us are time poor. But that doesn’t mean we can overlook the most important things in life like our health and well-being.

The most important thing when it comes to working out is that it’s accessible and you actually do it. I have a 10-month-old baby and despite teaching classes in a health club, time to exercise has become a precious commodity.

Keeping workouts short and simple is the key to staying fit, strong, and in shape.

I am a firm believer that where there’s a will there’s a way. Keeping workouts short and simple is the key to staying fit, strong, and in shape. Also the less equipment needed, the more accessible the workout. All of my exercises require one very important piece of equipment: you!

You can take my workouts on holidays with you or do them in the backyard, your bedroom, or living room. Anytime is a good time and anywhere is the perfect place. Even better, get your spouse, best friend, sister, or brother to join in. Okay, let’s get started. 

Warm-Up

 2 minutes

  • Start running on the spot. Lift your knees up high and pump your arms. This will warm your body, increasing your mobility and helping to prevent injuries while exercising.

Wide Squats

This will work your hips, glutes, and thighs.

  • Start with your feet in a wide stance. Toes pointed diagonally out at 45 degrees.
  • Lower your hips toward the ground, keeping your knees wide.  
  • Squat as deeply as you can then press back into an upright position.
  • At the top of each squat, squeeze your glutes together as tightly as possible.
  • Inhale as you lower, exhale as you lift.
  • For increased intensity, hold the last one and pulse 20 times.

Do 3 sets of 20 

Narrow Push-Up

This targets your chest, shoulders, and arms.

  • Place your hands on the ground shoulder width apart.
  • Start on your knees and work up to doing them on your feet.
  • Lower your body to the ground. Your body should remain in a strong, straight position.
  • Press back to the start position. Keep your abs pulled in tight to protect your lower back from overworking.
  • Inhale to lower, exhale as you press up.
  • To increase intensity, hold the push-up at your lowest range for 5 seconds. 

Do 3 sets of 12.

Plank

Targets your entire abdominal area.

  • Start on your forearms and knees and work up to your feet.
  • Keep the weight evenly distributed between your upper and lower body.
  • Avoid arching your back. Engage your abs to ensure no lower back pain.
  • Keep your breath flowing throughout the whole minute

Hold 3 times for 1 minute.

 Swimming

 This will work your upper and middle back, glutes, and back of your thighs.

  • Lie face down and stretch your arms out like Superman.
  • Lift your right leg and left arm slightly higher than your body, and as you lower them, lift the opposite sides.
  • Keep switching sides slowly. Press your pubic bone toward the floor to lengthen your back and help switch on your abs.
  • Inhale as you lift, exhale as you lower. 

Do this 3 times for 30 seconds

Finish with some basic stretches to lengthen your muscles and increase your flexibility.

Do these exercises in a circuit. Repeat the circuit three times or if you’re really short of time, do it twice. If you can only fit in one circuit, do it anyway. Remember, something is better than nothing. Aim to do this workout three times this week to increase your strength and energy levels.

Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With 12 years of industry experience, she is passionate about sharing the gift of health and well-being. Emma-Kate is based in Brisbane, Australia.

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