What do you think is the most common reason for not for working out? Is there a reason you use a lot? Or hear among your peers? Can you take a guess…
“Not enough time.”
Yes, that is correct “time” is the most commonly used reason (or excuse for not working out). The truth of the matter is it actually doesn’t take that much time. Ten minutes of sweat is better than not sweating at all; twenty minutes is even more awesome and thirty is all you really need. Do you have thirty minutes?
I know you are thinking, “well it always takes more than thirty minutes.” Yes, sometimes it does. For me to go to the gym, check my children into day care, workout, talk to my friends and then drive home, it is a whole morning affair– and saves my sanity most days. But if we have a super busy day or if there are other things I want to do with the kids, I skip the gym, knockout a quick workout at home and go on with my day- simple as that. At home workouts are essential for busy moms or busy parents in general. Even my husband has recently asked for some quick, 30 minute garage workouts that he can knock out before starting his work day.
The best thing about at-home workouts is that you don’t need a ton of equipment. Long gone are the days that a treadmill, a huge boflex machine and tons of weights are needed for a good at-home workout. I always tell my clients to just start with a set of dumbbells (or two) and get moving. Dumbbells can be purchased anywhere, are easy to store and you can bust them out in any room of your house. Plus, you can get a full body workout with a set of dumbbells!
I recommend a heavy (for you) set of dumbbells. Building muscle (also known as hypertrophy) requires heavier weight and 3-5 sets of 6-12 reps. The more muscle you build, the faster your metabolism works while at rest. So grab those heavy dumbbells, and let’s build that muscle and make them burn with this full body workout.
Directions for Workout
As with any workout, you can increase or decrease the intensity of this workout to fit your needs. Your first choice is to complete each set 4x using the following rep scheme: 12 reps, 10 reps, then 8 and finally 6. Once you are finished going through the whole rep scheme for each set, you complete the “starred” cardio for 30 seconds per exercise.
To up the intensity of the workout, complete the “starred” cardio after each set. For example, 12 reps of bent over rows, 12 single leg dead lifts Right, 12 reverse fly, 12 single leg deadlifts left and then complete the cardio. Then take it down to 10 reps for each exercise in set 1 and complete the cardio again. Doing it this way, you will complete the “starred” cardio 12 times and I promise you will be sweating when you are done… but you won’t be done…
Once you complete that, the take a 1 minute break, turn on your favorite song that gets you moving and complete the finisher. Complete as many rounds of the finisher as you possibly can until your favorite song stops.
Like any workout, when it is done and over with, you won’t regret it. I don’t know about you, but I love a workout that I can do at home, gets me sweating and I can feel the next day- you will be sure to feel this one!
Your turn- tell me!
What is your favorite piece of at home equipment?
Where do you prefer to workout?