Modern Health - How to exercise if you're short on time and energy

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Are you short on time, energy and motivation? Do you have trouble sticking to a fitness program? I have a solution to help you make exercise stick. 

The key is to incorporate short intense workouts into your exercise regime, six out of seven days a week.

This method is sure-fire way of ensuring that fitness becomes part of your routine on a daily basis. Once it becomes a habit it will become part of your daily life.

The words Tabata or High Intensity Interval Training (known as HIIT) scare people. However, you shouldn’t be scared because HIIT is something that most people can incorporate into their lives because it doesn’t take longer than six to 30 minutes each day depending on what activity you choose. 

The concept is simple:

  1. Warm up for one minute

  2. Exercise intensely for 20-30 seconds and rest for half the amount of time 10-15 seconds

  3. Repeat the exercises again and finish with a one-minute cooldown.

It’s that simple. The idea of spending two-thirds of your time resting is appealing isn’t it? 

Let’s walk through four different workouts to consider as part of a HIIT routine. Stick with it and it will become a habit. 

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  1. Walking - If you have trouble sticking to a fitness program walking intervals may be the best way to start. Walk at a quicker pace for one minute and slow down for one minute. As your cardiovascular system improves, add ten second increments to your intervals until you can walk for three minutes at a fast pace and three minutes slowly.

  2. Cycling – intense cycling for 20 seconds, followed by one-minute of low intensity cycling on a stationary or an outdoor bicycle. Repeat for a total five minutes.

  3. Swimming – one sprint lap, one slow lap. Repeat for total of four minutes.

  4. Dumbbell – Complete a one-arm dumbbell row, chest press, squat with overhead press – 20 secs each. Repeat for three rounds with 30 sec rest, for a total 4.5 mins.

  5. Body resistance – Push up, wall squat, plank, jack or heel jacks – 20 secs each, 10 sec rest, Repeat, total four minutes

  6. Tabata - First thing in the morning each day with a different focus for each of six days per week

Sample Day 1: Upper Body – 1. Punch up/down
                                                      2. Speed Bag Twist

Short intense spurts of exercise is the way to go if you struggle with time, motivation or energy. I am working on a new eight-week program designed around short HIIT training. Watch for more information in coming weeks.
Today is your day get moving! 

About Kimberly Hicks-Ruttan
I’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer.
Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly or try a class on my onpodio website.