Monday, February 4, 2013

No Excuses - Just do it!!

Here's a workout I did last week when we were inundated with wind and rain!! T'was not a good time to be outside walking or running, although I must admit it did get the better of us on Sunday and we donned our raincoats and hats and headed out into the thick of it, I actually love walking and running in the rain but cyclonic winds take the cake, that's when these HIIT workouts save the day.
So many people have excuses, they call them reasons for not doing some form of movement or exercise at least 3-5 times a week. It's not hard, you just have to do it. This little program only takes 5, 10 or 15 minutes and only needs to be done 2-3 times a week. You don't need any equipment, it can be done in your lounge room, bedroom, hotel room or garage and you can go as hard or as light as you please depending on you fitness level.
On the other days just go for a walk, change the intensity, power walk for a minute then fast walk for another then a steady pace for another minute, repeat 3-5 times and your done!! Far out, not even 20 minutes out of you day!! Some will want to walk, jog, run for a minute each and repeat 3-5 times. Do whatever suits you. Before you know it you will want to push yourself a little harder and some weeks we have Blah weeks where just going through the motions is an effort, these weeks take it easy but do something, even if it's just a meditative walk.
It's all about creating a routine, don't break it!! Take the weekend off, relax or get into active rest, yep that's going to the beach for swim, walking the dog so it doesn't go crazy, taking the kids for a ride on their bikes or a nice hike somewhere - gets them away from phones, computers and games !!!
Here's a workout I quickly put together this morning because it was raining and I usually go for a walk, could have put my raincoat on which I do sometimes as I love walking and running in the rain but this morning I felt like pushing myself a bit more and did this HIIT workout instead. 15 minutes, done and dusted!
Here's how it goes, you set your interval timer to 50 seconds on then a 10 second rest repeat 5, 10 or 15 times depending on how many set you do, all 5 exercises is 1 set! - therefore you can do 1, 2 or 3 sets.

Anywhere, anytime workout
  1. Push up, burpee, tuck jump (Push on knees, burpee, 2 steps walking on the spot)
  2. 10 mountain climbers, 10 knee highs (running or walking on the spot)
  3. Squat jumps (squat touch the floor then spring up into a jump or just do normal squats)
  4. Touch downs (whilst side stepping reach down and touch your left foot with you right hand, alternate)
  5. Alternating lunge kick (lunge then kick the back leg in front, repeat on the other leg)
Note: instructions in brackets are the modified versions.

If you need an interval timer I highly recommend this one Seconds Free, it's also available for ipad. 

Here are some instructions for those that don't know the lingo!

How to do Mountain climbers

How to do knee highs

How to do jump squats 
(I touch the ground on each squat, do what suits you)

How to do a Lunge kick

Get on it, Smash it out.. you'll feel amazing after.. but most of all.. Enjoy! and please let me know how you go with it or what you do when you can't do your normal training routine.

PS. sorry I can't find a picture showing how to do touchdowns, if you really need one let me know and ill get one done..
PPS. thank you google images for the pictures

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I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen



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