On days when you’re really busy OR simply just "stuck" at home, it’s easy to give up on working out, especially if you don’t have a good chunk of time dedicated to exercise. I know the feeling! As a jet-setting, global biohacking, lifestyle entrepreneur, there are times when I don't know if I will have access to a gym or a running trail, so below are a few of my new favorite, simple, yet fabulous (I might say) #stayhome workouts for all of us that are in #tightspaces #quarantine #socialdistancing #lackahomegym OR if you just find yourself with 20 minutes to spare one day, clear the living room and have some fun!
In times like these, it is ever more important to focus on our both our physical AND mental health. A few quick workout can truly make ALL the difference. One of my favorite types of working out is #HIIT - High Intensity Interval Training. Several different studios are founded on this genre of fitness. My two top favorites are F45Training and Core Power Yoga. I incorporate both into my daily regimen and each are now offering incredible online workouts, tips and tools to help you stay consistent in your local community (check out the link to my faves highlighted above!). Many of these short fitness routines incorporate a number of micro workouts that are very effective. We've all heard the famous slogans "Quality over Quantity" and "Less is More". The same bodes well in this case... Some people believe you need to workout for a long period of time, but, it is not always necessarily about how long you are exercising. Instead, it is the TYPE of moves you choose to do. In fact, short intense bursts can end up being even better for you than steady-state exercise over a longer period of time.
Research has shown that even just an 11-minute workout that contains one minute of high-intensity, all-out effort is just as effective as a 45-minute-long workout at a moderate pace, according to a study in the journal PLOS One– so you have no excuse next time you’ve only got 30 minutes between work and #Quarantini happy hour (wink wink). Below are a couple micro workouts that are some of my SUPER effective favorites.
SIMPLE #STAYHOME WORKOUTS
1. Stair Sequence
For this exercise, you’ll need one flight of stairs with at least 10 steps (OR grab a chair, ottoman, block, bench...). Walk up and down them, and each time thereafter, make an adjustment. The second and third time, increasingly pick up the pace. By the fourth, skip a step, trying to not hold onto the handrail, and keep hands on your hips while coming back down. The fifth time, lunge to the top. Repeat the cycle over again. Doing the stairs is not only a good cardiovascular exercise, but it also works various muscles, including your quadriceps, glutes, hamstrings, calves, and hip flexors.
***Injury Prevention Tip: Be sure to focus on your form keeping eyes looking forward, chest up, relax, smile, breathe, while pumping your arms forward, keeping your knees at a 90 degree angle, not bending over your toes.
2. 4-Minute Butt-Kicker
This quick, 4-minute workout involves 40-seconds of ALL-OUT movement followed by 20 second rests. Here’s how it goes:
Squats - 40 seconds
Rest - 20 seconds
Pushups - 40 seconds
Rest - 20 seconds
Mountain climbers - 40 seconds
Rest - 20 seconds
Put it all together: BURPEES!!! Squat, push up position, push up, left leg, right leg.
***Injury Prevention Tip: Tighten your core, squat as though you're sitting low in a chair so you can still see your toes when in a full squat to prevent over extension.