Busy weeks are the norm…but this week really takes the cake.
You’ve got project at work that is requiring more overtime than usual. Your sister and your best friend are celebrating their birthdays this week. Somehow it is also your turn to host book club. Your mother needs help with her computer…again.
How easy it would be to skip your workouts this week. The idea of pushing pause is tempting but your doctor is really pleased with the lifestyle changes you’ve made. At your last visit, your blood pressure was down and you had dropped a few pounds. She wants you to keep getting your heart rate up every day. You have to admit your consistent exercise habit, along with the simple nutritional changes you’ve made, have you feeling more energetic than you have in years.
Energy that you are really going to need to make it through this week.
30 minutes on the treadmill in the morning or stopping at the gym after week just doesn’t feel possible right now. You’ve considered trying some of the quick high intensity home workouts you’ve found on Pinterest. The promise of getting your workout done in 15 or 20 minutes sounds great; the jump squats and burpees do not.
Fear not! You can get a fast HIIT workout without jumping!
I borrowed this technique from Erin Stern’s workouts during the OxyChallenge. It’s called 10/20/30 and it only takes 15 minutes. I use this format for client homework all the time and now I want to share it with you. This version is great for beginners or anyone who doesn’t want to jump for ANY reason. Here’s your new no-jump HIIT workout:
20 body weight squats
30 seconds of kettlebell swings
10 push ups (knee, wall, incline…pick your best version but make it challenging!)
20 reverse lunges
30 second plank
Simply repeat this circuit for 15 minutes, doing as many rounds as possible. You can rest when and if you need it, but don’t stop for too long so you can keep your heart rate up. When the 15 minute timer goes off…you’re DONE!
Now you can bust out a quick workout at lunch, leaving you time in the morning to triage email before you get to the office and pick up your sister’s favorite flowers on the way to her birthday party.