3 Quick But Intense at Home Workouts!

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So this week is slightly insane for us. We are putting our house on the market Friday and interior pictures are being taken today. With 3 kids, company in town and a 10-year-old birthday party over the weekend, Mother’s Day,  and an upper respiratory infection for me, time is limited this week.  I’m trying to get well and I’m loaded up on antibiotics and steroids, which makes me feel a little crazy.  With all I have to do this week, quick at home workouts will be my friend……and my sanity.

I know working out at home isn’t always ideal, but sometimes, or all the time…..you do what you have to do in order to be healthy and get it done.  Sometimes this is what I’m dealing with while trying to workout…

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I know. Mean mom. This was right after her brother threw a dead frog at her but for real, momma just needed 30 minutes. Lord be with us all. I feel like the fact that my kids are still alive and well after 10 years makes us ragingly successful parents.  Anyway.  I fully believe there is a time and place for accountability, time at a gym where you are free of distractions, or working with a trainer to meet your goals. I’m also aware that these things may not always be doable with life cirumstances and budgets. So, here are a few alternative workouts(by the way, there are TONS of online resources available to you for working out at home. There really is no excuse for not being able to do SOMETHING.  These are just a few of my favorites lately that have me sweating and not having to think too much).

Calorie Burning Treadmill Run

Ok so I found this little gem on Pinterest and have been doing it lately on my run days. I am LOVING it. You may not have a treadmill at home and may think I’m crazy for suggesting this, but people….be on the lookout and snag one if you can. I purchased my ProForm treadmill for $100 on Facebook.  That’s right. It’s nothing fancy but it gets the job done. I don’t need to fork out thousands as I’m not pounding hundreds of miles on it. It’s there when I need it.  I can’t always get outside for a run or to the gym, but I can always go jump on the treadmill in my bedroom even if it’s just a quick mile. It’s genius I tell you.  Ok, the workout……..(and by the way, if you don’t have a treadmill at home you can easily adapt this to an outdoor run. Use your watch for pacing and if you don’t have one just go based on time. Increase your effort during the 7.0 increments and come down to a comfortable pace during the 6.0 increments. Easy peasy).

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http://www.popsugar.com/fitness/How-Burn-500-Calories-Treadmill-7194144

It’ll have you sweating and jack that heart rate right up. You can easily cut it in half and only do 30 minutes if you’re short on time. It will still push you especially if you increase the speed. I have adjusted the paces to be a little faster than what’s listed, but when I first started doing it I kept it right where they have it. You can lower it to your pace, but you want the “slow” pace to still keep you moving and the faster pace to be comfortably hard but maintainable as this is a long workout. Pace yo self.

At Home Workout DVD

21 day fix

As most of you know, I’ll be embarking on the Beachbody 21 Day Fix challenge….as soon as my stuff comes in the mail. So yesterday I snacked on dark chocolate pretzels just because I could. Ha! It’s a stressful week and a little chocolate was just on the menu of must have’s.  Anyway, a good at home workout video is a great option for working out at home but with a little guidance.  Pinterest workouts are fine, but often times they don’t meet you where you are at your current level of fitness. It’s easy to bust into them with little direction and get injured or discouraged if can’t conquer the all burpee workout.  So, a video is a great alternative. You get the advice and guidance of a trainer in your living room, for just about 30 minutes. I can’t review these yet as I’ve only done one, but I was sore…for 2 days.  Saturday I did the Dirty 30 workout with some friends and we had so much fun! Granted, I felt like crap and my chest hurt(hence my trip the Dr. the next day) BUT it was a good workout.  I’ll tell you all my pro’s and con’s once I really get going but so far, I liked what I saw and how I felt afterward.

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My pal brought her lap top, we met at a parking lot and did it together. It was so much fun and a great way to have some accountability with your workouts.  I asked ZERO permission to post this pic, so if my friends yell at me I’ll be taking it down=) But they all look amazing and are beautiful, so there’s that.

A Quick Garage Workout

Sometimes I just pull my yoga mat out and grab my weights and hit my garage.  It’s good to get outside and I can do that without leaving my house. If it’s warm and stuffy I’ll take it to the driveway, if you’re cool with your neighbors watching you burpee.  Maybe you’ll inspire them to get moving too!

Supersets(two exercises back to back with no rest):

12 bicep curl with a slow eccentric contraction(as the arm comes down out of the curl, slow it down, count to 2. This forces the muscles to engage during the entire motion and keeps gravity from doing all the work for you)
12 front raises(both dumb bells come up to eye level, then back down. Brace the core as you lift)
Repeat 2x

1 min push ups(modified on knees is fine)
1 min plank rows/also called renegade rows(https://www.youtube.com/watch?v=-NP3Wke4GLA)
repeat 2x

cardio:
5 burpees
5 jump squats
5 jumping jacks
5 push ups
5 burpees with tuck jump or push up
5 wide hand push ups
5 jumping jacks
5 tricep push ups(https://www.youtube.com/watch?v=CEgzumrUC_E)
5 jump squats
Back to Supersets

12 lateral raises(https://www.youtube.com/watch?v=geenhiHju-o)
12 shoulder press
repeat 2x

1 min plank
1 min plank jacks(https://www.youtube.com/watch?v=PR9nHQXCZMo)
repeat 2x

12 bent over row
12 goblet squats
repeat 2x

Repeat cardio series and/or supersets depending on time

Cool down and stretch

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It’ll get you sweaty! Just tell your kids not to bug you during those burpee’s to tuck jumps. You might knock their heads off.  Kidding.  That would be mean. But seriously, Jake wouldn’t stop talking to me during this workout and I almost came unglued.  Moving on.

So there are 3 options for you when you are working out at home!!!! It’s what is keeping me going this week and I’ll be tackling all 3 to burn off this stress! Don’t get me wrong, we CHOSE to move and it’s never going to be a peaceful thing to do. I’m thankful for what will be our new to us home this Summer and sort of love the hard work that goes into it.  It feels good to purge and clean out and work hard for something, but it does come with a little crazy…..and a lot of chocolate. Until my Shakeology arrives that is! Happy Tuesday ya’ll!!!

 

 

 

3 comments on “3 Quick But Intense at Home Workouts!

  1. wooohoo girl!! I haven’t done the whole hour yet either!!!!! No time haha. But still, even the 30-45 minutes gets my heart rate cranking. Good job getting it done!!!

  2. Update: I did the treadmill workout yesterday. Lasted 25 minutes, lol. My heart rate was kickin! I finished the run at my normal pace, but I’ll take it as a win. I’m going to try again soon 🙂

  3. Thanks for the treadmill workout! I am going to the gym this afternoon and I am going to give it a go. Definitely going to have to modify the speeds a little, but this should be fun (and hopefully make the time fly by). 🙂

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