Friday Fitness .. You can still be a Sweaty Mess Workout at Home

You know you should be adding exercise to your daily routine but you don't have access to a gym, nor do you want to go to a gym.  Maybe you don't have time to go to the gym. 
OR .. You are happy to exercise at home but don't really know where to start.

Check out this post on fitting some exercise into your day.  These are the things I do to fit in my training ...
  • I get up earlier in the morning to go for a run .. and yes, it is freezing and dark and I don't enjoy hate with a passion getting up in the dark!  I know this one is not always possible ie single mums, shift workers, partner leaves really early or is away.
  • I have a yoga DVD that I use and it is a decent workout!  Besides, I love the stretch and relaxation part of it too!
  • I use the hour or so when the kids are at soccer training or dance practice to go for a run .. around the block or laps of the field.  I have also set up my son on the oval with a football and done laps around him while he kicks conversions!  Possibly more his favourite than mine, especially as it was my interval training days ...
You would still prefer to workout at home but think you can't because you don't have any equipment.  You don't need any equipment!   But if you wanted to get something I would recommend ... a mat, yoga / pilates DVD and a skipping rope.

You can do this workout in less than 15 minutes, so you can squeeze it anywhere in your day.  And if you do it twice it's almost your 30 minutes a day!  It doesn't even have to be back to back ... one session in the morning, one in the evening and you're done!

Warm Up    
Walk / Jog around the block or the back yard for 10 minutes.  OR

March / Jog in place         30 seconds
Skip ( or pretend to! )       30 seconds
Repeat this 3 times ...

OK, here's the good bit.  Do each exercise for 30 seconds .. set a timer, or a watch.  I have one with an interval timer on my phone and it blasts a siren at me every 30 seconds.
** A note before you start, please work at YOUR fitness and ability level, not what someone else tells you you should be working at.  It's all about you, not them!

30 seconds of Push Ups ( on your knees is fine )
30 seconds of Squats  ( feet just outside hip width, like you're going to sit on the loo )
30 seconds of Tricep Dips
30 seconds of Mountain Climbers

1 minute of shadow boxing .. 30 seconds straight jab / cross, 30 seconds uppercuts
1 minute of stair runs ( if you have stairs, or jog / skip on the spot )

30 seconds of Push Ups ( sorry, they are GREAT for arms and shoulders )
30 seconds of Squats ( again, sorry, but they GREAT for your arse backside )
30 seconds of Burpees ( modify if you need, and if you have BP issues continue squats )
30 seconds of Ski Jumps or wide low side steps ( get your bottom down low! )

1 minute shadow boxing .. as above
1 minute of stair runs .. as above

30 seconds of Crunches ( just little ones and squeeze your abs! )
30 second Plank hold
Repeat these ones twice...

Phew!! If you are not a sweaty mess at the end of this then you certainly haven't worked to your best intensity level!

It might seem a little much at first but write down what you need to do and keep it handy to refer to it as you need. 

Let me know how you go with this one!  Any questions please add to comments or email me directly.

** Please ensure that you consult with a medical professional before commencing any diet and exercise program! If you need any further instruction on exercises either contact me or your exercise specialist.


Angela @ Happy Fit Mama said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Working out at home is all about what you put into it.

I love workouts like this! Fast and sweaty!

Deb said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I'll print this out for my next rainy day!!!

Entirely doable!

Vicki said... Best Blogger Tips[Reply to comment]Best Blogger Templates

@Angela @ Happy Fit Mama I'm all about getting in there and getting it done! No point wasting time and not getting sweaty!

Vicki said... Best Blogger Tips[Reply to comment]Best Blogger Templates

@Deb Let me know how you go Deb!