Workouts When You’re Short On Time
In the fast paced work environment of today, we only have so much time to get things done. Personal health should most certainly be at the top of our to-do lists, but with work, getting the kids to and from school, after-school sports, band practice, plays, etc. getting to the gym may not always be an option.
So, what can you do?
If the gym isn’t an option on some days, do an at-home workout.
They are very easy to do without weights and big gym equipment. If you have some type of resistance weights that is great, but all you need is your body weight and the right format. This can also be fun to do with your kids, significant other, or even friends.
Staying active is incredibly important in today’s world, especially when you consider how long we sit in a chair at work and seek out “fast food” as a quick solution to our lunch break.
These are just a few reasons why 2/3 of adults in the U.S. are overweight or obese.¹
A workout you can do at home on days where you simply cannot get to the gym.
| Exercise | Sets / Reps | Tempo | Rest |
|---|---|---|---|
| A1) Squats | 4 / 8–10 | 4110 | 10 |
| A2) Push Ups (flat) | 4 / 8–10 | 3110 | 10 |
| A3) Walking Lunges | 4 / 12–15 | 3010 | 60 |
| B1) Push Ups (feet elevated) | 4 / 10–12 | 3010 | 10 |
| B2) One Arm Rows | 4 / 10–12 | 3011 | 10 |
| B3) Seated Goodmornings | 4 / 12–15 | 3110 | 60 |
You may have to get creative with some exercises, but as an example, you can use your laundry detergent as a free weight with the one-arm rows. If your detergent is to light you can always increase the pause at the top or increase reps.
All in all, if you can’t get to the gym you need to make sure you are staying active at home.
“It never gets easier, you just get stronger.” – anonymous