- Every January, approximately 3 billion people make a resolution to make exercise a daily part of their lives.
- Every February, approximately 2.99 billion people abandon their resolution because…they have no time to exercise.
Their lives are just too busy…work, kids, home, groceries, more work, youtube, etc, etc, etc… They just don’t have ANY free time…or at least that’s what they tell themselves.
What if I told you thanks to HIIT, HIRT and my gigantic fitness brain, even the world’s busiest person has more than enough time in their day to get enough exercise to be fit, healthy and outrageously super-sexy.
You would probably say prove it…so prove it I will.
Last week, I was standing in the driveway speaking to one of my neighbours. After trying to squeeze me for free training advice, “Jim” proceeded to tell me how even though he paid almost $200 per month for a gym membership, he just didn’t have enough time in his day to get to the gym.
After giving “Jim” a serious eye roll, I suggested to him that he had more than enough time in his day to exercise and that he was full of BS. And after an thoroughly uncomfortable silence, I dragged him into my backyard to show him the suspension trainer that I had hanging from a tree branch.
Two minutes later, I had Jim cranking out set after set of push-ups, bodyweight rows, chin-ups and a variety of core-torturing exercises. And in less than 5 minutes, Jim was a sweaty, tired mess…and thoroughly in love with my suspension trainer.
Once Jim caught his breath, I suggested that…
- He borrow my Jungle Gym for the week
- Hook it up on the fire escape in his backyard/driveway
- Agree to do a 5 min mini-workout every time he walked past the Jungle Gym.
Fast forward seven days…
- Jim has averaged 3 x 5 minute mini-workouts per day
- He feels physically great – lots of energy, stronger, etc
- He feels mentally great – less grumpy, less stressed out
- He has lost a little body-fat
- He has pumped up his flabby little-girl muscles
- And he’s buying his own Jungle Gym.
Most importantly, he admitted that I am a fitness genius and the best neighbour on the street :)
BUT WHAT IF YOU DON’T HAVE A JUNGLE GYM or SOMETHING TO HANG ONE OFF OF???
Have no fear my friends. You don’t need any fitness equipment to take advantage of these mini-workouts. Here’s the plan.
- Select a place or activity that you visit/perform on a regular basis every day – (walk past the tv, walk into the kitchen, go to the bathroom, answer the phone, etc)
- Every time you visit that place or perform that activity, commit to doing a mini-workout. This could be as simple as 10 push-ups off of the kitchen counter or 5 body-weight squats or 30 seconds of step-ups or as involved as a 5 minute HIRT workout on your backyard Jungle Gym.
- The length/intensity of workout depends on how many mini-workouts you will perform over the course of your day and your personal fitness level. If you choose an activity that you perform 20 times per day, keep the workouts very short. For Jim, he started out with 2 workouts per day – walking to get his car in the morning and again when he returned home from work. As he got to enjoy his mini-workouts, he began to make excuses to head out into the backyard.
If you’re just starting out, make the individual workouts very easy…and perform a lot of them throughout the day. If you’re fitter, make the mini-workouts longer (5 min max), tougher and less frequent.
Most important, this plan needs to work with YOUR schedule if it’s going to work. We’re trying to make these workouts fit seamlessly into the rest of your day so that they become part of your “new normal”. After a few months of this, you can begin to consider a gym membership or extending your “at home” workouts into longer duration (30 min) and/or higher intensity sessions.
Here is a List of Bodyweight Exercises to get you started
- 2 leg squats
- 1 leg squats
- Assisted 1 leg squats (hold onto something stable)
- Bulgarian Split Squat
- Lateral squats (side to side)
- Jumping Jacks
- Shuffle Lunges (like JJs, but moving front to back instead of side to side)
- Single Leg Bodyweight Deadlifts
- Step Ups – use the stairs in your house or a chair
- Hip Thrusts – 2 leg or 1 leg
- Standing Leg Kickbacks – for glutes
- Standing Leg Side Kicks
- Standing Straight Leg Front Kicks
- Bridge / Plank – Face down, face up or sideways
- Toes to the Ceiling ab exercise
- Windshield Wipers – lying on back
- Push Ups
- Back Rows – use kitchen table to hold on to
- Shoulder Press
I have included a lot of exercises for variety, but if you are just starting out, I would suggest you stick to a rotation of…
Click links for exercise videos
For more info, feel free to comment and/or check out the following posts.
- Feel Great with Micro Workouts
- 4 Steps to a Great HIIT Workout
- High Intensity Resistance Training – advanced stuff here
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