Are you stuck? Here's a quick, fat burning workout

Ever find yourself stuck at home, not able to go for a walk or go to the gym?  Stuck because of the weather, a sick child? How about just stuck in a rut? Your fitness program not working or simply bored doing the same old thing?

I know I have been there and I know what happens when I let myself fall victim to these events that keep me from getting or staying in shape.  Believe me, it's not pretty.  For many of us, exercise is just not an option, it's a must do.  I have to exercise at least 4 times a week at the gym and at home as well at home with the kids or by myself.  But staying active is really something we all MUST do on a regular basis.  There are so many practical physical activities we already do every day, like pulling weeds, raking the yard, going up and down the stairs, lifting, pushing, and carrying heavy objects, walking the dog or walking to the store. But that's not enough.  We have the potential to stay healthy simply by adding resistance and cardiovascular exercises to our regular routine. 

However, there are times when we just need a little boost, which brings me to this post.  Below I have listed a little program that will take about 10 minutes to complete one round.  If you are a beginner, do one round, take a 2 minute recovery brake and then do it again.  The more fit you get or are, the less recovery time you'll need in between sets and the better you'll feel.  I have others, this is only the beginning.  Give it a try and please, come back and tell me what you think.

Stretch Source: Mayo Clinic

1.  Do a quick warm up exercise.. about 5 minutes (jog in place, run up and down the stairs, jump rope, do jumping jacks...etc.  Then a quick static stretch. Stretch your quads, hamstrings, calves, back, chest, shoulders, biceps, and triceps.

2. Squats -- 10 reps (feet shoulder width apart, push hips back and push up through the heels- 2 counts down, 2 counts up) photo source and other squat options visit: http://www.fitsugar.com/1843744

3. Push ups -- 10 reps (hands under shoulders; on your knees or toes; keep your abs tight and back straight, 2 counts down, 2 up) photo source and more on push ups visit:  http://hundredpushups.com/what.html

4. Reverse Lunge -- 10 reps each leg (Alternate right and left leg; keep feet hip width apart, step back with one leg and press the knees towards the floor; keep upper body erect so that shoulder, hip and knee are aligned; 2 counts down, 2 up) photo source and more on reverse lunges visit: http://www.fitsugar.com/160059

5. Plank -- hold 15 seconds or longer if you can (elbows under shoulders; on your toes, lift the hips off the floor, keep the back straight and abs under control.  Focus on your abdominal; have control, hold it as long as you can) photo source and more on planks visit: http://exercise.about.com/od/abs/ss/abexercises_10.htm

6. Plie Squat -- 10 reps (feet a little wider than hips this time, toes pointed out at an angle, bring your body straight down, keeping knees behind the toes, as you press up, squeeze inner thighs together) photo source and more on squats visit http://exercise.about.com/od/exerciseworkouts/ss/howtosquat_6.htm

7. Wide-grip push up --10 reps (place  your arms slightly wider than your shoulders, on knees or toes, slowly lower your body down then push up with a count of 2) Photo source and a variety of push ups visit http://www.teenbodybuilding.com/derek22.htm

8.  Bicycle Ab Crunch -- 10 each side (lying on your back, bring right knee towards your chest, other leg stays elevated, lift your shoulders off the floor, head resting on the hands, bring the left shoulder to the right knee then switch.  Hold for a brief moment each movement and focus on working obliques) photo source: http://www.ab-core-and-stomach-exercises.com/bicycle-crunches.html

   

9.  Squat with a front kick and then with a side kick --10 each leg and each move, so 10 squat and kick with right and left, then 10 squat and kick side with right and left leg (easy on the squat down, keep hips back over heels and knees behind the toes - this will get your heart rate up a bit) photo source http://exercise.about.com/b/2006/05/08/exercise-of-the-week-squat-with-front-kick.htm

10.  Finish it off with a cool down, stretch and drink some water. 

Come on, give it a try and tell me what you think. Do it alone, with a friend, or with the kids. Tell me, did you make some adjustments or changes? Better yet, tell me what you do to get out when you're feeling stuck!

Stay Well,

Comments

[FitnessSurfer]

Thank you for all of these great exercises. I just did 12 new core exercises with a trainer a few days ago. The DOMS is wearing off, and I'm ready to go again. Everyone keeps telling me about "The Core" and now i know why. There is a ton of strength there I'm not using. Time to get going with the plank.

[Nicole Feliciano]

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and I’ve got tons of posts with tips, trends and of course FABULOUS contests. I’ve got more than $500 of prizes like a Kelty Jogging stroller and two hot workout outfits. I hope you will check it out, leave a comment and maybe learn something new.

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Good luck with the swimming--my hubby got lessons at 35 to learn! he can now do laps for hours.

[Scale Junkie]

Great workout! Thanks for the tips.

[Irene]

The problem I have working out at home is that my daughter won't leave me alone. If I try to do push ups, she crawls underneath me. If I am doing sit ups, she sits on my tummy.

Recent blog post: Back in the Real World

[Lance]

Hey, this looks great (well...except for the lunges...I don't like lunges!!). I'll be giving it a shot. Tonight will need to be all about quick - so this is perfect!

[SpinDiva]

I am having PC issues now using my son's Mac and wow, what a difference. It actually works. Anyway, thanks all for stopping in and I'm glad these exercises can be of use to some of you. I love having quick workout ideas available for those days when time is really an issue. I do many of these exercises with a two year old either following me around, doing what I do, climbing on my back or my belly. It is quite the challenge to add a child's weight to any workout but it is such a joy, give the child a lesson in staying active and the bonding time is priceless. So, make the kids a part of your workout at home, they'll love it!