These three *no budget* workouts require 30 minutes or less of your time and zero equipment.
To be effective, each needs to be completed at least once week. Twice a week is best.
You won鈥檛 run a marathon, but this routine can help balance an existing training regime. If you have been inactive, this program will set you on the right track for developing healthy habits.
Walking
That鈥檚 it! Just walk. For 30 minutes.
The goal is 30 *consecutive* minutes, not adding up three 10-minute segments. This means you might have to do a few laps, or walk back and forth down your condo hallway.
Does this seem too simple to you? Try walking fast enough to be slightly out of breath if you tried to speak a full sentence. Also try mixing it up by walking backwards and walking sideways.
Resistance training
Do this on a staircase, curb, bench or any slightly raised surface that will bear your weight. A log, chair, bench, picnic table鈥�
Perform each exercise for one minute. Repeat this circuit three times.
1.聽聽聽聽聽 Run or walk up and down your set of stairs or whatever you are using (even if it鈥檚 just one stair).
2.聽聽聽聽聽 Push ups 鈥� with your hands on the step. For increased intensity, you can put your hands on the ground and your feet on the stair.
3.聽聽聽聽聽 Sit squats 鈥� sit on the bottom step, stand up and sit back down but only let your bum touch the surface lightly. Try doing one leg at a time, alternating legs or doing 30 seconds with one leg and 30 with the other.
4.聽聽聽聽聽 Step ups 鈥� keep one foot on the surface of the step, lift the other leg by bending at the knee and lifting it into the air above the step before putting it back on the ground. Keep going with the same leg for 30 seconds then switch legs.
5.聽聽聽聽聽 Dips 鈥� Sit on the step with your feet in front of you and your hands close to your hips. Use your arms to push your body off the step and drop down in front of it. Bend your elbows to lower your body down, then lift yourself up but don鈥檛 rest on the step. Repeat.
6.聽聽聽聽聽 Toe touches 鈥� I call these 鈥渢winkle toes鈥� because your toes need only touch the surface of the step very lightly. Lift your knee and bring your toe to the top of the step. Place it back down and do the same with the toe of your other foot. Repeat very quickly.
7.聽聽聽聽聽 Plank walk 鈥� put yourself into push up position on the step. Rather than doing push ups, walk your hands and body back and forth across the surface of the step.
Dynamic Stretching
This basic dynamic stretch sequence will be familiar to anyone who has tried yoga. You can do this sequence quickly, slowly and/or you can hang out in each part of the sequence for a few seconds or longer if it feels right. Try doing five or six cycles of this sun salutation routine at varying tempos for a satisfying, full body stretch.
路 聽 聽 Standing tall, distribute your weight evenly over both feet.
路聽聽聽聽聽聽 Stretch your arms out to the side and overhead, then fold forward with hands dangling toward the floor.
路聽聽聽聽聽聽 Put your hands on your shins and straighten your spine so it is parallel to the floor.
路聽聽聽聽聽聽 Put your hands on the floor (bend your knees if you have to) and walk your feet back behind you into聽a plank.
路聽聽聽聽聽聽 Hold for a few seconds, then lower yourself all the way to the floor.
路聽聽聽聽聽聽 Palms on the floor, legs strong, gently lift your chest forward and try to straighten your arms while keeping your shoulders down and away from your ears.
路聽聽聽聽聽聽 Lower your chest back down, tuck your toes under your feet and push your hips up into the air into a downward dog position.
路聽聽聽聽聽聽 Bend your knees and look between your hands. Step your feet between your hands, returning to the forward fold position.
路聽聽聽聽聽聽 Inhale as you reach your arms out to the sides and come back to stand.
路聽聽聽聽聽聽 Bring your arms all the way up over head and then exhale as you lower your arms back down to your sides.
Remember to check with your friendly neighbourhood fitness provider if you have questions about these exercises. They are simple moves that need to be done with attention to detail in order to be effective. Have fun!
Darnelle Moore is the co-founder of Eastside Fitness. She believes fitness is for every body. Reach her at聽[email protected]
