Guest Author - Patricia Mitchell
Do you struggle to get to the gym when your schedule is hectic and you feel like you just don't have the time for the commute and to workout? Well here is a no excuse workout for you that you can do at home! No equipment is needed, however you may want a mat or towel for the floor exercises. All you need is some water close by and a towel to wipe off the sweat! This is a full body workout and should be done on nonconsecutive days to allow for muscle recovery.
It's designed as an interval training workout to help burn loads of calories and strengthen muscles. Therefore, try to move quickly from one exercise to the next with little to no rest in between sets. If you are new to working out, follow the modifications and decrease your reps to 10 for each exercise.
Remember to consult with your physician before starting any new exercise program.
NO EXCUSE WORKOUT Warm up for 2 minutes walking or marching in place and 1 minute of standing knee to opposite elbow. Repeat 2 x for a total of six minutes. Begin workout and progress through each exercise as quickly as possible with little rest in between exercises.
1.Jumping Jacks Start with feet together and arms at your side. Jump feet out wide as you bring your arms overhead and clap then return to start position. Modify by bringing the hands overhead and clap as you alternate side foot taps right and left. 25 Repetitions
2.Squats Begin by standing with feet hip width apart. Bend at the hips as you lower and push your hips back keeping your knees aligned over the ankles. Immediately come back up to standing and squeeze your glutes at the top of the movement. 25 Repetitions
3.Standing Elbow to Opposite Knee Standing feet hip width apart with arms overhead. Bring right elbow to left knee and switch bringing left elbow to right knee. Avoid leaning forward on this exercise. Do 12 Repetitions (Right and left count as one complete Repetition)
4.Burpees Begin by standing, bend the knees and bring hands to the floor. Jump your feet back to push up position. Immediately jump your feet back up to your hands and come back to standing, reaching the arms overhead, and jumping up. Modify by stepping your feet back to pushup position, step your feet back to your hands and come back to standing. Do 12 Repetitions
5.Mountain Climbers In pushup position bring alternating knees to chest. If you are more advanced, alternate knees quickly to get the heart rate elevated. Keep your body in a straight line and avoid lifting the hips during the exercise. Do 12 Repetitions (Right and left count as one complete Repetitions)
6.Push- ups One of the best overall exercises. If you need to modify, start with hands and wrists under the shoulders and knees on the floor under the hips. Shift your weight slightly forward and lower down halfway bending your arms and push back up. Advanced on your toes in a plank position and body in a straight line, lower the body down halfway bending at the elbows and return to start. Do 12 Repetitions
7.Tricep Push ups- Same position as regular push up but hand placement in closer with wrists under the shoulders. As you lower, keep your elbows in close to your rib cage and lower half way down then push back up. Modify on your knees; advanced on your toes. Do 12 Repetitions
8.Sit ups - Start by lying on your back with leg extended and knees slightly bent. Hands behind your head with the elbows wide (Do not interlock the fingers, just keep hands behind head for light support) Roll up into your sit up and lengthen your spine, think of contracting your abdominal muscles, then lower back to start. Modify with abdominal crunches by lying on your back with knees bent. Bring hands behind ears and elbows wide. As you focus on the ceiling lift the head and shoulders off the floor, contract abdominals and lower to start. Do 12 Repetitions
9.Tricep Dips - Sit on floor with knees bent. Place your hands behind your hips with your wrists underneath your shoulders and lift your hips up off the floor. Place your feet underneath your knees and press them firmly into the floor. Lower your hips half way down to the floor as you bend your elbows, elbows stay close to your rib cage and point straight back behind you. Lift your body back up to start and squeeze your tricep muscle at the top of the movement. Do 12 Repetitions
10. Jump Rope No jump rope needed, just mimic the movement with big arm circles and fast quick jumps. You can modify by marching in place with big arm circles. Do this for 30 seconds to one minute.
Repeat this entire sequence of 10 exercises 3 times. If you are new to exercise, start with one time through and as you progress and get stronger, increase to 2-3 times.
Be consistent with this routine and you will start to see changes in your body. Once you start to see results, take the opportunity to clean up your diet for even more dramatic results. Increase your water intake, incorporate more fruits and vegetables in your diet and start to decrease processed foods. Small changes in your lifestyle can add up to big results!