So, you’re scheduling your workouts for the week, and there are two days that there is simply no possible way for you to get to the gym. Unless you wake up at 3:00AM and let’s face it, what will do you more harm than good with a week that looks like this one does. Home workout options that don’t look like a 1980’s workout video?
Before we dive into that, I want to make sure we’re clear about one thing. You can get a killer workout at home without any equipment whatsoever and that’s a fact.
Using your own body weight will get you tired quicker than trying to sprint uphill.
Working out at home does not have to be a copout unless you let it be. I have found for me that being in the gym or on the road is the best for my normalcy but on the days that I simply can’t make it to the gym, the home option of getting a quick and dirty 30 minute workouts work just fine!
When you’re deciding what to do for your home workout, take a look at your week and make a decision about what would work better for your body and its needs.
Here’s what I mean.
If you have a crazy busy week, I’m talking late nights and early mornings and there isn’t any sense of your normal schedule whatsoever, maybe consider an extra rest day but make in an active rest day. More detail on that in a minute, but hear my point…
Sometimes our bodies can use the extra bit of rest to be able to recover and ultimately reach our fitness goals quicker.
Home Workout Options #1 – Yoga/Stretch Session
Building on talking about those active rest days… Let’s talk about a Yoga/Stretch session for one of those days that you simply can’t make it to the gym.
At the very end of the day, take 30 minutes and really relax and get in touch with your body. Your body will probably ache from the stresses of the day and all that you had to accomplish at work and in your everyday life.
Sit on your mat on the floor and close your eyes and start to breathe deeply. I’m talking deep cleansing breaths. In through the nose and push it out through the mouth.
As you’re really starting to relax start reaching your arms over head, move your arms around in a circle over your head gently.
Once you’ve really gotten in touch with what your body is doing and you can feel it relax, (this will probably take about 5-8 minutes to get to this point) start stretching everything out.
I do mean everything.
Your hamstrings, your quads, your calves, your feet and toes – yes, your toes -, your back, your shoulders triceps, biceps… everything.
Once you’ve taken about 10-15 minutes to stretch move onto some yoga poses. Just simple yoga poses like the ones in the collage below.
Be purposeful in your movements and really let your body relax and flow.
While you may not be getting dripping wet with sweat, you will be amazed at how great you feel. You’ll be ready to crawl in bed and sleep well then tackle the day tomorrow.
I’ve started incorporating these types of sessions into my normal routine, that’s how much they have made a difference for me!
Home Workout Options #2 – 2 Mile Interval Run
A two mile interval run is an excellent way to get in an awesome workout in under 30 minutes.
When I say interval, I don’t mean “hey I’m going to run to that pole, then walk 3 poles down, and then run to the next pole”
An interval is a set amount of distance (or time) and to get the full affect of an interval, I recommend shorter distances (for this instance anyway, unless you’re training for a marathon or something but that’s another story).
If you so decide, try this one on for size:
Run at a quick pace for 2/10 of a mile then walk for 45 seconds. Repeat this process until you reach 2 miles and be sure to have a good cool down.
That workout, including a warmup and cooldown should take you right at 30 minutes.
Home Workout Options #3 – Circuit Training
This one is the quickest and has the potential to burn the most calories (including after burn)
Basically what this option is, is a high intensity quick group of exercises that can be done within 12 minutes or less.
Keep in mind that the 12 minutes does not include warmup or cooldown, however, that 12 minutes will get your heart pumping!
A proper warmup is vital for these types of workouts. Doing high intensity workouts with no warmup is just asking for an injury. A warmup would be something like 3 sets of 10 jumping jacks, mountain climbers, and squats. All done at a gentle and easy place.
Then move on into the circuit.
For cooldown you could walk a few laps around your house, then some stretching and you’re done!
If you’d like some examples of circuit workouts, I’ve got a free week of workouts by dropping in your e-mail below!
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See? You don’t have to go to the gym to still get a great workout in.
With these three different options of what to do when you can’t make it to the gym, you’re sure to keep your activity up even on the most crazy of weeks.
Believe me when I say I completely understand being so busy that you can’t see straight. I’m a woman who owns and runs her own business, trains local and virtual clients, is the wife to an amazing man and the mommy to a very active two year old.
This is where priorities come in and we have to make our health, well-being and self care a big priority!
There is absolutely nothing wrong with taking time to take care of yourself. Make it a priority!
Because guess what? You are a priority!