We’re all short on time. As much as we’d like to have an hour a day to workout, time to prepare our meals, slip in a little time for meditation and maybe even a little down time, we know that’s unrealistic. It also doesn’t mean that you should just give up on trying to find a solution. But when we get busy one of the first things to go always seem to be your workout.
TIME BLOCKING FOR BUSY SCHEDULES
One of the best ways to manage your time is through time blocking. Schedule blocks of time in your calendar to complete certain tasks and DON’T MULTI-TASK. Multi-tasking is a great way to not complete anything. Trust me I well versed in multi-tasking.
So how does this apply to getting fit? Start by blocking of time in your daily calendar for food prep, walks, meditation and even your workouts. Treat them like any other appointment and stick to it!
Workouts don’t have to be an hour long and you don’t even have to go to the gym. See that, you’ve just saved about 30 – 45 minutes of travel time! Want another time saver when squeezing in a workout? Combine cardio and strength moves for an effective workout that burns fat and builds muscle.
Here’s an easy follow routine to get you started. Perform each move for 45 seconds with a 15 second rest between moves. After you’ve completed all 5 exercises, start at the beginning again. Four times through and you’ve just squeezed in your workout for the day in 20 minutes.
Jump Rope: Go at your own pace and be sure to land softly on your feet. Think of landing on the ball of your foot and rolling through to the heel. You can skip, hop on one foot, kick out to the front, whatever suits you is just fine.
Walking Lunges: Start with your feet together, abdominals pulled in, roll your shoulders down and back and hold your weights by your side. Step out with your right foot leading with your heel, bend both knees so both of your legs form a 90 degree angle. Push through the heel of your right foot as you bring your right leg forward, then repeat with your left leg moving forward with each step. If you lack the room, you can also perform this as an alternating lunge with forward movement.
Push Ups: If you cannot perform a push up, use the edge of a counter, table, or ottoman. Hand should be positioned below your shoulders, body in a straight line from your shoulder to your ankles, and feet together. Slowly lower your body maintaining a neutral spine (no bending!) until you chest is about 1 -2 inches off the floor, return to the starting position.
Mountain Climber: Start in the push-up position, to make this one more difficult, hold on to a medicine ball. This really makes the upper body work! Bring your knee in towards your chest and quickly switch legs. Keep going until the 45 seconds is up. This is a difficult move and can be tough on the low back. If you do feel this in your back, perform this using the edge of an ottoman or step. Remember to keep your abs pulled in tight!
Jogging in Place: I think everyone knows how to jog in place, just remember to maintain proper poster: shoulders down and back, abdominals pulled in, and try to land softly on your feet. I don’t recommend doing this on a concrete floor, look for a wood floor or how about going outside? You’ll get fresh air and a workout!
Give this workout a try and let me know how it goes for you. Just post in the comments below.
If you're looking for more great workouts and a nutrition plan that focuses on lifestyle changes for lasting results, check out the Fit After 50 Body Transformation online coaching program. This program includes everything you need to successfully lose weight and keep it off.
Lisa Swanson is an ACE certified Health Coach, Personal Trainer and Orthopedic Exercise Specialist as well as a certified PN level 1 nutritionist. With over 30 years experience helping women turn their lives around she can easily adapt programs to meet your specific needs.
Check out my interview with the Magnificent Midlife podcast on staying fit and healthy long-term.