‘Work It’ – Make the most of the time you have to work it!

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Work It

Happy ‘Work It’ Wednesday!

Hello new readers! Just a quick reminder that this site makes a lot more sense if you start here and here.

So we all know this blog is about balance by now, right? None of us are perfect, we all have busy lives, so how can make sure we make our workouts effective?

Well, even if you don’t have a lot of time, I’m sure you could find 20 minutes, right? Set your alarm 20 minutes earlier, or fit in some time before bed, after work or even over lunch.

Yes, getting the full recommended amount of exercise every day is ideal, but I know that isn’t always possible. The last thing I want any of you doing is making excuses that you don’t have enough time. You may not have as much time as you would LIKE or you may not want to give up 30 minutes of your favorite TV show (relaxing is important, too!!), but this is where priorities come into play. Even if you still rank exercise at the bottom of your priority list (which I hope you don’t!), you have 20 minutes. While dinner is cooking, while the kids are watching a movie or TV show, before bed, when you first wake up. Let’s face it people — you have 20 minutes.

 

Pressed for time? (Google image)

Pressed for time? (Google image)

You have 20 minutes...(Google image)

You have 20 minutes...(Google image)

 

Studies show that even a little bit of exercise is worth it and can benefit your health and overall well-being.

Take a look at some of the proof:

http://www.womenshealth.gov/news/english/604746.htm

http://stanford.wellsphere.com/exercise-article/exercise-even-a-little-bit-helps/239428

http://www.npr.org/templates/story/story.php?storyId=10192772

http://www.newschannel5.com/Global/story.asp?S=6520558

Convinced yet?

OK, so let’s make those 20 minutes count!

When I only have 20 minutes, I always rely on kettlebells. Read more about kettlebells and take a look at the 20 minute exercise routine I do here. I love this routine because the weight sets are broken up by intervals of jumping jacks. Great mix of weight training and cardio. If you want your heart to get pumpin’, do this routine! After 20 minutes of this, you’ll nice and sweaty. There’s a 30 minute workout, as well. I always end up convincing myself to do the 30 minutes. I figure, if I’m already doing 20, what’s 10 more? But the 20 minute version is still a great work out!

For those of you who are looking for other ways to make the best of 20 minutes, I talked to fitness guru, Jenny DiDonato, who shared some more tips:

Fit in a Great Workout in 20 minutes!

As much as you know that exercise should be a priority in your life, it can be hard to be consistent in fitting it in. Although it is recommended that people should get in at least 30 minutes of exercise per day, that may not be possible for everyone. Work, school, overtime, deadlines, house work, weddings, funerals, parties, etc., are all priorities that will take precedence over exercise. But if you can’t fit in at least 30 minutes a day – you’re not destined to be an out-of-shape blob. There are ways to fit in a quality workout when it’s just “one of those days” in 15 to 20 minutes. Here are some methods:

#1- High-Intensity Interval Training (HIIT)
This method of training involves intervals of walking, running, and sprints. After a 5 minute warm up of walking, run at a moderate pace for 60 seconds followed by a 30 second sprint. Repeating this run/sprint cycle about 6 to 8 times, depending on your fitness level. This training type improves heart-rate recovery and cardiovascular endurance, which are key in promoting fat-loss.

#2- Superset Method
Superset is a term used which means alternating two or more sets of a different movements with minimal rest. This could mean alternating a push up with a squat (two different muscle groups), or alternating a push up with a chest press (the same muscle group). Either way, you are replacing your rest between sets and replacing it with another movement, which keeps the heart rate up and the calories burning.

#3- Tabata Training Method
Tabata is a form of quick and high-intense training that can be used with resistance training. It requires you to perform a movement, like a squat, in perfect form as fast as you can in a 20 second set, followed by a 10 second rest. This cycle is repeated 7 more times for a total of 8 rounds, equaling 4 minutes. Adding in 3 more movements with one minute rests in between will total your workout to 20 minutes. This method of training improves not only cardiovascular endurance, but muscle endurance as well.

Thanks again to Jenny for working with me to get everyone these great tips!

We’re all at different places on our journey to health and well-being. Any effort or step towards healthy habits is worth celebrating! Still building up stamina? Use those 20 minutes to walk or jog. The point is, why not take at least 20 minutes a day to change your life for the better?

Remember, every Wednesday I provide fitness tips and advice from myself and some pros, too! Please leave a question in the comments or contact me here, if you have a topic you’d like me to address or have questions about my personal workouts, etc.

What’s your favorite way to make the most of shorter workouts? Do you struggle with finding the time you need to work out?

10 Responses to “‘Work It’ – Make the most of the time you have to work it!”

  1. Beth said:

    Hey. I just found your blog recently and was excited to see your kettlebell routine. I have been using kettlebells for three months and have seen some great results. When I clicked on the link it took me to your post from March 8th. Please let us know where to find the 20 and 30 minute kettlebell routine. I am always looking for new stuff to shake things up. Great blog. I am a new reader, but it looks exciting. Can’t wait to read more of your post.

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  2. Trish (girlatgym) said:

    So true! Everybody can find a few extra minutes in their day. I always hear people say they have no time – and yet they can easily discuss all that’s on TV! If you are sitting on the couch watching TV, then you’ve got plenty of time to get up and do something – anything.

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  3. Mara @ What's For Dinner? said:

    Thanks for this! I always have to remind myself that even on my busiest days, I still have time to do SOME activity, even if its just counter pushups while dinner cooks!

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  4. Kara said:

    I try to keep in mind that something is better than nothing; even if I do yoga for 20 minutes, it’s better than if I did nothing at all!

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  5. Run Sarah said:

    I go on the elliptical and watch tv or read when I am busy!

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  6. Anais said:

    I love Jillian Michael’s 30-day shred DVD. Those 20 min. REALLY feel like a work-out!

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  7. Lys said:

    The daily grind (working crazy insane hours) and balancing the home with a new pug has made exercise outside of taking him for his multiple walks non-existent. However, I did cave and got the Wii to at least make it quasi fun and that sucker worked up a sweat. We’ll see how I do – after all, it’s all about balance, right?

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  8. thedailybalance said:

    Lys – works for me! I haven’t tried the Wii Fit yet, but I know some people who swear by it when they’re in a crunch for time! The Mister and I play Guitar Hero — now THAT’s a workout! ;) hehe ok, not at all really, but I did work up a sweat the other day — I must have really been ROCKIN’ OUT! ;)

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  9. Elina said:

    I think 20 minutes is the perfect time… you’re right, there is always room to find 20 minutes. I recently (well 23 days ago) started doing the 30 day shred, and those workouts are 20 minutes. I find that I’m able to squeeze those in and I never dread it since it’s so short. The key, I think, is to do the 20 minute workouts at home, so you don’t add traveling time to it… and of course showers add a few more minutes :)

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