We all have an extra 15 minutes a day to squeeze in exercise. If you’re reading this right now thinking “I definitely do not have any spare minutes in my day,” think about this—what about the time you spend watching the news or Netflix? What about the time you spend scrolling through Instagram or mindlessly reading through Reddit before you go to sleep? What about the time you spend in the Starbucks drive-thru? You do have 15 minutes in your day, you just need to be mindful of all the ways you're using your time, be brutally honest with yourself about how you use your time inefficiently, and make a conscious effort to change that.
SOME IS BETTER THAN NONE. This is the mindset you need to have when it comes to physical activity. Even 5 minutes is better than zero. A stroll around the block is better than sitting on the couch. Don’t discount physical activity just because it’s not done at the gym. 5 minutes everyday adds up to 35 minutes each week that you can make a difference.
This week I challenge you to a simple, body-weight workout that can be done anywhere at anytime. It will take you 5-15 minutes depending on how many times you complete the circuit.
Jumping jack with narrow jump (40 seconds)
(Rest 20 seconds)
Inch worm to push-up (40 seconds)
(Rest 20 seconds)
Forward-to-reverse lunges right (40 seconds)
(Rest 20 seconds)
Forward-to-reverse lunges left (40 seconds)
(Rest 20 seconds)
Push-up position alternating leg lifts (40 seconds)
(Rest 20 seconds)
*Repeat circuit 1, 2, or 3 times for a 5, 10, or 15-minute workout.
Exercise does not need to be your life and it shouldn’t feel like an inconvenience. Adapting to an exercise routine will take time. It may feel uncomfortable and maybe even dreadful upon starting because just like everything else, our bodies and minds need time to adapt. Before you know it, you will be craving exercise and it just might become the best part of your day.
If you need help adapting to a fitness regime, email me at fitbymandi@gmail.com to get started today! Remember, slow and steady equates to a sustainable way of life.
(If you like these sorts of workouts, check out my HIIT/Vacation Guide. It comes with 24 no-equipment high intensity circuit training routines that range from 10-25 minutes, perfect for those of you who workout from home. Video instruction comes along with the guide. Get it now for only $10 with code BLOG50 as a thank you for taking the valuable time out of your day to read this blog. You're appreciated!)
Mandi.