Life is busier than ever! Sometimes our schedules just don’t allow time to hit the gym or fit in an exercise class. But that doesn’t mean you should give up. You can still get in a great workout at home without any equipment.
Here are two formulas that I use to create a workout when I’m short on time. Pick 3 to 5 exercises to create a total body workout, or just focus on either your upper body or your lower body.
Tabata: 20-second intervals of activity with 10 seconds of rest. Use a timer (an app can easily be downloaded). Set it for 20 seconds of work, 10 seconds of rest, for 8 rounds or 4 minutes. Do one exercise through the cycle, rest, and then move on to another. For example, do squats through the 4-minute cycle, and then do push-ups as the exercise in your next 4-minute round. Pick 5 or 6 exercises and you have an intense, quick, yet effective 20- to 24-minute workout!
AMRAP (As Many Rounds As Possible): With this formula, you will set a time limit and complete as many rounds of your workout as possible. Pick 3 to 5 exercises and the number of reps to complete in a certain amount of time. An example AMRAP could be to see how many rounds you can get in of 12 lunges (per side), 7 push-ups,and 5 reverse crunches in 20 minutes.
I know that even when I’m crunched for time, getting in a good sweat session greatly impacts my day. I’m more focused and productive. I’m always so glad that I got my body moving. A great workout, no matter how long, is sure to boost your energy and mood!
