Some exercise is always better than doing none at all. Commit to doing quick five-minute workouts any week you feel too busy to hit the gym.
The great thing about Halloween, if you have kids, is the extra walking minutes you can accumulate for the entire family as you go trick-or-treating around the neighborhood. The week leading up to Halloween, however, can be hectic and interfere with your usual workout routine. The extra treats consumed can mess with your waistline too, so here are some fast and effective workouts you can squeeze into your day to keep your results on track.
We all know that busy days are a part of life, and as a busy working mom myself, I know all too well that some days getting in a workout seems almost impossible. But with a no excuses attitude, I also know that you don’t have to let your hectic schedule interfere with getting in a quick burst of exercise. If getting in your daily 30 minutes is challenging this week, commit to five-minute bouts of exercise to ensure that you stay on track with your personal body composition goals.
Here are five quick at-home routines that you can add to your day.
Morning start: Jump out of bed and do this fat burning routine in your p.j.’s. It’s not as intense as a HIIT workout, but it will help get your blood flowing and promote the release of your natural feel-good endorphins to help you start your day feeling good.
Mid-day blast: This workout will get your heart rate up and challenge your body. It has lots of my favorite athletic style moves that promote muscle strengthening and, because it’s high in intensity, you will burn calories for a while afterwards as your body recovers.
Lower-body Fix: Working the muscles of the posterior chain – a.k.a. the booty and legs – is great because this major muscle group burns calories faster than working smaller muscles, making a lower-body routine a perfect choice when you are short on time.
Upper-body focus: This quick upper-body workout is great for toning the chest and arms.
All about the abs: This core focused abdominal workout is sure to make you feel great. If you have little ones at home, this routine is great for when they are taking a nap.
Stress relief before bed: If you are wound up at the end of the day, consider spending some time before bed doing this stretching routine. It will help you connect your mind, body and breath. Stretching at the end of the day may help clear your mind and slow your energy down to help you get a good night’s sleep. It’s not a big calorie burner, but the relaxation and muscle stretching benefits feel great.
Short workouts are a perfect option for days when you know you are busy. If you perform all six workouts, that’s your 30-minute health benefits of exercise met for the day. If you only have time to do one or two routines, get in the rest of your exercise minutes with walking and staying generally active.
An at-home workout can be highly effective. Even if you only have time to squeeze in a few minutes of exercise, it can make a big difference with how you feel. Getting your body moving each day can build your self-confidence and your muscles too. Make this Halloween a healthy and fit one.
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program.
A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series.
Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m.
Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).