You can’t borrow, buy, slow it down or stop it… Time, how does it slip away from the active Modern Mom? Time might slip away as your daily “To Do” lists get longer, however, that doesn’t mean you can’t take a few minutes here and there for yourself to work out or exercise. Work out smarter not harder. Who says you have to go to the gym or health club to get a challenging workout in? Here are a few “quickies” to get your heart rate up, challenge your muscles and relieve the stress that increases minute by minute in your active lifestyle.
Jumping rope:
Jumping rope isn’t just for the kids on the playground, it will spike you’re heart rate and burn more calories than you might think. All you need is a few minutes and your blood is pumping and you’re burning away. Start with simple sets of 50 with a 20 second rest in between. As you become a “Jump Rope Master” you can advance the 50 ropes at a time to minute based intervals. Timed intervals can consist of 60 seconds of ropes and 20 second rests. Once you feel more confident, try the boxing work-out of 3 minutes of ropes and 60 a second rest in between… You got 12 rounds in ya?
The Breakdown:
50 ropes then a 20 second rest. Try this 5 times and work up from there.
Timed Intervals: Move from1 minute with a 60 second rest, to 2 minutes with a 60 second rest, to a
Jump Rope Master at 3 minutes with a 60 second rest in between– Keep it up!
Stairs:
If you live in a condo or apartment building with multi-levels, run a few flights of stairs and you will instantly feel the spike in your heart rate meaning not only are you are working your legs your also getting in some great cardio. Switch it up, do “bunny hops”. Bunny hops are when you keep your feet together and hop one stair at a time staying on the balls of your feet to work your calves, take note you are also getting in more amazing cardio. For the more advanced mom, I suggest Squat & Hops which are a challenge to any and everyone. Standing at the base of the stairs with your feet shoulders width apart, squat and jump 2 stairs at a time all the way to the top of the flight then walk back down, and repeat. Squat & Hops are a challenging great way to really work the entire lower body and increase your cardio.
Wall squats:
Wall Squats are an easy way to challenge your quads with a good burn and raise your heart rate instantly. Lean against a strong wall or post with a 45 degree bend in your knees, engage your abs and core for support and hold it for 30 – 45 seconds. For the more advanced mom, raise your toes and flex them back towards your body for a calf burn too – a great challenge for your legs in the home or office.
The Breakdown:
Build up to 3 sets of 45 seconds before you begin the 60 second hold.
About the Author
Thomas Roe has been a Certified Personal Trainer for over ten years. His love for health and fitness began in high school where he was a decorated two sport athlete – football and track – which led him to pursue his athletic endeavors at the collegiate level. After a near fatal neck injury which led to two spinal surgeries, Thomas committed himself to being in the best shape of his life through fitness and nutrition, and has vowed to share that with his clients. His degree in Endurance Nutrition has helped him design programs for himself, family, friends and clients, which clarify the difference between diet vs. nutrition.
