If you have ever set foot into my office, you know the rule. 30 minutes of "heart elevating" exercie each day. To make it attainable for every lifestyle and schedule, we have compiled a list of routines that you can bust out during your lunch break, nap time, hotel room, beach or on a rainy day. No excuses! And remember, just 10 minute intervals are effective. Do what you can, when you can.
Beginner Exercise: Repeat 3 times
High knees: 50, stand straight with feet hip width apart, arms down to your sides, jump from one foot to the other while bringing your knee up as high as possible.
Squats- 20, stand with feet slightly wider than your hips, and pointed outwards, keeping your back straight bend your knees and push your butt out.
Lunges -20, stand straight and extend one leg in front of you and lunge with your knee at a 90 degree angle, get your arms into it too (burns more calories).
Spider Lunges- 20 each leg- start in a push up position, and bring your right foot up to your right hand and back to the starting position, do the same for the left until you have done 20 on each side.
Jumping jacks-50-80- Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline.
Intermerdiate Exercises: Repeat 3 times
Burpees: 30-Stand with your feet hip width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor. Push your chest back up to the press up position move both feet forward (towards your chest) so you are back in the squat position. Jump up and raise both hands over your head
Planks: hold for 1 minute. Place forearms on the ground shoulder length apart. Hold your weight on your forearms and your toes, and make sure your abs are tight and your back is straight.
Side Planks: hold for 1 minute. Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Hold this position while breathing deeply. Turnover and repeat on the right side. Want a more advanced side plank, do the starfish plank! Use the same positioning except now lift your right arm and point towards the sky and raise your right leg and repeat for the .
Mountain Climbers: 30. Start in a pushup position. Move your right foot up into your chest and then go back to the starting position. Repeat for the left side. Do these as quickly as possible.
Russian Twists- 2 minutes- Lie down on the floor, bend your knees and elevate your upper body to create a “v” between your abs and your thighs. Twist your torso to the right and breathe out. Return to the starting positions and the twist to the left. You can use a weight if you want to make it a little harder.
You will never regret a workout you have done!