I’ve been on a major workout kick since October. I had done some research about quitting smoking, which I was afraid to do because of gaining weight. I learned that smoking a pack of cigarettes is equivalent to burning off 200-250 calories a day. I didn’t smoke a pack of cigarettes but, I decided that the only way to offset weight gain was to start working out and burning those 250 calories instead of smoking them off. I worked out for a month before I quit smoking, back on November 9th. And, I haven’t gained a single pound since my last cigarette!
I make sure to workout, at the very least, five times per week. I feel full-on guilt if I miss more than a day, though. If I can’t get to the gym, I use my Rock that Bod Pinterest Board where I have a bazillion great workouts all pinned and waiting to be used. I try to get in an hour but sometimes it’s more, depending on what’s going on. Sometimes it’s less, because I’m innately lazy. Working out has become a habit, though. And, I’m really pushing myself to stay addicted to it.
Be sure to stretch.
Always make sure that you stretch for a few minutes before working out. This is how injuries are prevented and also lessens soreness from workouts. Also be sure to drink plenty of water during workouts no matter the duration.
Practice Yoga once or twice per week.
On top of working out each day, yoga is a common practice among many athletes and frequent exercisers. Yoga can be done both before and after workouts to stretch the muscles and relax the body. It’s not needed daily, but every few days Yoga is a good alternative to regular stretches. There are tons of free apps that can be used to practice yoga.
15/30 minute workout
There is no need for hours a day for workouts. The below workouts can be done in just 15 to 30 minutes a day. If you would like to stick to 15 minutes a day, always include cardio, and choose 2 other options. If you would like to work out for 30 minutes, choose all 4 options and do each for about 7 minutes.
Cardio
Cardio is a needed exercise in any workout plan, it gets your heart rate up and helps burn fat and build muscle in many areas of your body. This should always be included in your 30 minute workout.
Running is the most common form of cardio, either outdoors or on a treadmill. You can also complete cardio exercises by using a staircase in your home. This video shows a quick 5 minute routine that will increase your heart rate as well as work your lower body.
Upper Body
Your upper body is important for many reasons. Keep your arms toned and eliminate that fat by doing pushups each day. Pushups will work your upper body as well as your core and legs. Start with what you can handle and gradually increase the number that you do daily.
This video shows the proper way to do a pushup.
Core
The core of your body is extremely important as this is where fat initially will be seen on the body. There are a number of ways to tone and reduce fat at the core, rollups, and planks are two options that are easy to do at home.
Rollups can be difficult for beginners, especially with a weak lower back. However, this video shows the proper form, as well as a modification that will help those having trouble. If you still feel that rollups are too difficult, try doing planks for a few weeks to strengthen your core and then move on to rollups.
Planks are a much easier to begin with if you are not familiar or cannot complete rollups. This video shows the proper form as well as a few variations that can be done to the plank position.
Lower Body
Your lower body, including your legs, butt and lower back are also important to work out frequently. One of the best lower body workouts are squats. Many people have weak lower backs, and many do not have the proper form when completing squats. This video not only shows the proper form, but also ways that you can strengthen your lower back so that you can complete and get the most out of doing squats.
Don’t forget to download your FREE customizable Weekly Workout Calendar, my gift to you!
