Make the time for fitness even when life is busy.
It’s the time of year. Life is suddenly busier. Schedules get fuller, demands get more urgent and our to-do lists get bigger and more overwhelming.
As a result, we start to get stressed, we skip workouts, we stop taking time out for ourselves simply because we’re trying to keep more balls in the air that we can possible handle.
To make staying on track with fitness and being active doable and consistent when time is limited, focus on short, effective and little to no equipment needed workouts.
Download to print, Make Time for Fitness Circuit Workout.
This circuit workout can be completed in about 25-35 minutes including the warm-up before and stretching after. Warm up, perform the 6-exercise circuit 3 times and stretch. No rest between sets. Rest for 30 seconds after each circuit is complete.
Bam! Your workout is done with plenty of time to spare for the rest of your day!
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or stretching.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Sumo Squat Touchdown (1) Place your feet apart as wide as you can while pointing toes outward. (2) Lower your body until your thighs are paralell to the floor. (3) Keep your chest lifted and eyes forward. Don’t lean forward or let your knees come out over your toes. (4) reach your left hand to the floor (try to tap fingertips on the floor if possible). (4) Exhale and press back to starting position. (5) Repeat with the other arm. Targets: inner and outer thigh, glutes, quads, hamstrings
Side Plank with Rotation (1) Start by lying on your right side, legs extended, with your left foot stacked on top of you right. (2) Support our body weight on your right elbow forming a straight line with your body. (3) Keep your belly button pulled in and your hips raised. (4) Extend your top arm toward the ceiling. (5) Rotate your body to reach your extended arm underneath your body, then extended the arm back up to start position. (6) Repeat on the other side. Targets: core obliques, shoulder
Pushup (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90 degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Pendulum Lunge (1) Stand on your right leg with foot rooted to the floor and left leg lightly placed on the floor next to the left foot, weights by your sides. (2) Lift the right knee up at at 90-degree angle, then step forward into a lunge. (3) Lunge the left foot forward, far enough so that knee is directly above the heel (it should not go past toes). (4) Hold for two seconds. (5) Lift left foot from front lunge to knee up, then extend same leg back to rear lunge with back knee bent. (6) Continue front and back lunges with right leg, then switch legs and repeat. Targets: glutes, hamstrings, quads, calves
Crunch Left-Center-Right and Reverse (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling your left shoulder to your right knee, hold for a moment at the top of the movement, fully exhale, then slowly lower yourself back to start position. (3) Take a deep breath, then exhale curling up and forward until your shoulder blades lift off the floor. (4) Take a deep breath, then exhale curling your right shoulder to your left knee, hold for a moment at the top of the movement, fully exhale, then slowly lower yourself back to start position. (5) Repeat in reverse direction, right-center-left. Targets: rectus abdominis, obliques
Mountain Climbers (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a spring in movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs
How do you make time for fitness when life is busier than usual?
Plan your workouts for the week and keep moving during the busy holiday season. Set yourself up to feel amazing.
SET YOURSELF UP FOR SUCCESS!
be the best version of YOU