Last week we talked about how to navigate busy summer schedules, but you might have been thinking to yourself that there are some days you literally do not have the time to get to the gym. So today we want to help you stay active even when your schedule is too much to handle! Here are 5 different quick workout ideas with sample workouts!
Walks are the most underrated form of exercise, ever. Especially during the beautiful summertime. You can throw some music on or just enjoy your thoughts. I do some of my best thinking when I’m walking. You can also listen to audiobooks or podcasts and learn a bit. If it’s nice and sunny you’ll soak up some vitamin D (something we americans tend to lack big time), you’ll get a bit of exercise in and most importantly, you are moving your body.
Try it – 30 minute walk: Go for a 30 minute walk. If you want to sweat, put on some headphones and keep the pace high. If you want to relax go without music and listen to nature.
Running offers a lot of the same benefits as walking, just a little more intense. You’ll get all of the same benefits except you’ll probably be breathing a little harder and breaking a sweat, two very important things! And if you aren’t at a level where you can run for an extended period of time, you can alternate between running and walking, switching whenever you need to! This is a great way to start getting into something a bit more intense than purely walking.
Try it – 30 minute walk/run: Go for a 30 minute walk/run, running for 2 minutes and walking for 1 minute. If you have never ran before, reverse it so you are running 1 minute and walking for 2.
Yoga is fantastic for the body and the mind, and it comes in all sorts of varieties: yoga for stretching, yoga for strength, yoga for mindfulness, whatever you need! You can hop on youtube and get a 15-20 minute at home yoga session right from your phone at a moment’s notice. I highly recommend yoga to everyone regardless of your goals or what kind of training you do. There is no substitute for getting connected with your body and getting a great stretch.
Try it – At Home Yoga: My favorite is Yoga with Adriene, here is a link to her most popular routines, most just about 20 minutes long. All you need to do is press play and follow along!
If you are short on time, HIIT workouts are what you need. HIIT stands for Hi-Intensity Interval Workout, which is the same thing we do in our CrossFit classes. If you have weights, try to keep it to relatively simple movements. SInce you don’t have a coach or anyone to watch your technique you don’t want to get too complicated. If you don’t have any weights you can still get a kickass workout with just your body.
Try it – At home HIIT Circuit: After you are done warming up, set a clock for 10 minutes and try to complete as many rounds as possible of the following circuit: 10 air squats, 10 sit-ups, 10 alternating lunges, 10 push-ups. Try to rest as little as possible, and once you finish the 10 push-ups you go right back to the 10 air squats! Don’t stop until the 10 minutes runs out!
Last but definitely not least is to take your workout outdoors! If you have a park nearby there is bound to be some equipment you can play around on, but if not you could look for a steep hill to sprint up, or even find any kind of steps or small ledge to use for split squats, dips, jumps and more! Get out and get creative!
Try it – Park workout: For this workout you’ll want to find a park with a pull-up bar or anything you can do pull-ups on, and a bench or anything you can jump onto. After you are done warming up, try to complete 5 rounds of the following movements: 5 Pull-ups, 10 Bench Jumps, 15 Air Squats. Try to complete the 5 rounds as quickly as you can without letting your form break down!
Written by Jason Yule.