Here's a no-excuses, squeeze it in, no-equipment workout.
It takes about 15 minutes including a brief warm-up and rest period so you can get it in before work, while you're waiting for dinner to cook, before your kids' show ends, in between meetings...and all it requires is a little space and 100% of your effort...for 20 seconds at a time.
"Tabata" (rhymes with ciabatta...mmm...carbs...) workouts are high intensity intervals that use a 2:1 ratio or work-to-rest. Each one is only 4 minutes long, so here, you'll do two back-to-back. You can download a free interval timer to use, or just keep an eye on a stopwatch or clock. Easy, right? The only "catch" is that these super short intervals mean you have to go as hard as you can for the full duration. You should be out of breath at the end of each 20-second interval! And that 10-second rest should feel shorter and shorter each time it comes around.
Look, sometimes you just can't make it to the gym and you don't have an hour to spare. This isn't going to take the place of a long cardio session or serious lifting, but HIIT has been shown to improve aerobic capacity (especially if your typical cardio sessions are a little slow), and stimulate fat-burning.
Challenge yourself to get the same number of reps in the first round as the last!
I know this is going to sound crazy, but sometimes I miss Mondays. Obviously I still experience Monday as an actual day, but in my line of work- training, working for myself, having weird hours, etc.- I don't ever get that "first day of the work week!" feeling...or the "yay it's Friday!" feeling. (Okay, maybe that's the feeling I miss more!)
But there is a lot to be said for taking that weekend off, and feeling like you're starting fresh, staring down the week with a sense of energy and hopes for what you want to accomplish.
This Monday, March 20, happens to also be the first day of Spring. As someone who is deeply affected in the cold, dark months, I love knowing that warmth and sunlight are on the way, even if the day itself isn't so warm and sunny. It makes me feel hopeful and energized and about all the things that make people happy or feel good...which is basically the point of my job, and arguably, my existence on earth.
To that end, I'll be starting a weekly wellness post, as well. I want to fill these posts with wellness tips for getting through a workday, a work week, a tough time, a tough workout. More to come, so stay tuned!
Trying foods, trying moves and trying to be more awesome.