The kids are back in school, and fall/winter sports are underway. Adjusting to the new schedules, parents often have difficulty juggling work, school, self and family. And when there just isn’t room for everything, too often parents sacrifice doing something for themselves.
My solution: Get creative with your waiting time.
The next time you drop your kid off at practice, or if you are waiting to pick them up, utilize that time to get a quick 20-minute workout.
First the warm-up
All workouts must begin with a proper dynamic warm-up. This warm-up alone, will help improve movement and will get you sweating from the get go.
Perform 5 reps of each of the following exercises:
- Knee Hugs
- Leg Kicks
- Leg Cradle
- Heal to Butt w/Lean
- Inch Worm
- Elbow Push-Ups
- 1-Leg Hip Lifts
- Rotational Stretch
- Lunge to Hamstring
Cardio is next
After you perform the dynamic warm-up above, it is time to take it up a notch with the fat-blasting intervals. This is your cardio fix. This interval-training workout utilizes high-intensity body weight exercises to get your heart rate up, burn calories, and charge up your metabolism. Do these three moves back to back, completing as many reps as possible in the time prescribed. Rest one minute and then repeat.
During week one, do each move for 20 seconds and complete four intervals. In week two perform five intervals of 30 seconds each. In week three do six intervals of 40 seconds each.
Push yourself and embarrass your kids!
In order to see results you must push yourself. Try and complete more reps each set in the amount of time given. Keep good form, and execute each move. Here are the exercises.
- Mountain Climbers
- Lateral Hops (in-place)
Good luck and stick with it! And remember, little things add up, so this is a great way to work on your overall fitness.
Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or mystateoffitness.com