The season of darkness is upon us here in New England. By the time I get home from work at 4:30 or 5, it is too dark to walk or run on the trails or the streets around our house. The one night I did head out with a head lamp, I got yowled at by a fisher cat, which prompted a fairly brisk run home. I'm just not wired for that level of adventure. So the workouts on workdays have moved indoors for the winter. This morning I wanted to squeeze in a quick workout before getting ready for the day. I love working out at home for a number of reasons: it's free, it's private, and I can be done with a workout in the time I would have spent driving to and from the gym. Many people I talk to about working out at home say that they are more motivated by going to the gym - which I totally get. But I also think it's just a matter of establishing habits. Get your workout gear in one place. Have a room or an area that you always work out in. Let the family/cats/dogs/roommates know that you are working out and they should go away. Get it done, and get on with the day. I usually limit my workday workouts to 20-30 minutes. I like to do longer, more strenuous activities on the weekends and days off: hiking, cross-country skiing, and (soon) downhill skiing. The exercises I incorporate throughout the week focus on large muscle groups and strengthening and conditioning the muscles that I need for the more "authentic" pursuits that I really enjoy. The weekday workouts are maintenance for the fun stuff. One of the challenges of working out at home is that it can feel isolating. Also, some days after a day of work, it's nice to have someone telling you what to do, or inspiring you with ideas that will keep you moving. I hope that these posts will offer that to someone out there. I will be posting some of my weekday workouts here in order to offer ideas to make working out at home more accessible and enjoyable. If you've tried working out at home and don't like it, I encourage you to try one of my workouts. You do NOT need to do a 90-minute workout to get results. Working out smart = working out less for the same (or better) benefits. This is a spin-off of my prison cell workout and Tabata protocol posts. There you can read more about the benefits of HIIT (high intensity interval training) and the logic behind working out this way. I can tell you, it works. I'm going on 6 or so years of working out this way, and it hasn't failed me yet. I can do a 15-mile hike on a weekend or cross country ski for 3 hours without needing a break. I'm stronger and fitter than I've ever been, even as I (gulp) approach 40 in a few months. Try it. You'll like it. Today, I used my trusty box. You don't need a box to do HIIT at home - not at all - but I like to have one for the variety it provides. (The post about the prison cell workout offers exercises that require no equipment.) It also gives me a platform to try to build up to doing pull ups from. Ken built it for me for Mother's day last year, along with installing a pull-up bar (my request). It's a beautiful box, as you can see. He made it from scraps of lumber we had lying around the basement. Mine is 8 inches high. If you don't have a box, or an old step aerobics step in lying around in the basement, you can use the bottom stair on a flight of stairs or some other box-shaped object. Maximum starting height should be 6-8 inches, and it should be sturdy and slip-resistant. So the idea is this: do each of the exercises below for 45 seconds. (Use a stop watch or clock, or just estimate.) While you are doing the exercise, be mindful. Focus on the muscle groups you are working. Keep your core muscles engaged. And work as hard as you possibly can. Then rest for 15 seconds, and move onto the next exercise. I will try describing exercises...I know videos would be better, but this is a start. (I would appreciate feedback on what would make the descriptions better or easier to follow.) There are 16 ideas below - go through the list once, then choose 4 to do one more interval with. After you've gone through all of your exercises, you will have worked out for 20 minutes and you're done. I try to get a full-body workout in these 20 minutes, so the exercises will alternate between muscle groups. It's that easy. Want a shorter workout? Do 10 of the exercises. Or run through them twice for a longer workout. This is infinitely adaptable. Good music helps. There are links to videos and explanations of many of the exercises below - just click on highlighted terms and instructions will open in a new window. Jumping Jacks - basic, old school, effective Box step ups - Step up and down onto the box with alternating legs. Jump rope - if you don't have a rope, just make the same motion you would if you did have one. Box lunges - straight back - Stand on top of the box. Step one foot back into a low lunge position. Step back onto the box, then step the alternating foot back into a low lunge position. Repeat. High knees - run in place, or around the room if you have space, getting your knees up as high as possible. Box jump-ups - stand on the floor in front of the box, then jump with both legs and land with your feet close together on top of the box. Step or hop down and repeat. (Be careful. This is the move that I am most likely to trip/fall while doing.) Plank with up and downs - get into plank position on your elbows. Place your right hand on the floor and push up to straighten your arm. Repeat with your left arm. Lower back down to your right elbow, then your left elbow. Repeat, alternating movement between starting on the right and left. Box-top running - step onto the box using a running motion. Alternate your stepping leg between left and right. Walking lunges - You don't have to carry dumbbells. Also, you shouldn't touch your back knee to the floor like the guy in the video is doing. Your front knee should never bend beyond 90 degrees, and should not go past the plane of your toes. Box Chinese jump rope - Remember this from grade school? (in, out, side, side) Stand on top of the box length wise. Jump down so that both feet are on the outside of the box. Jump up so feet are together on top of the box. Step right foot down to the side into a low side lunge. Come back up to the top of the box and step the left foot down into a low lunge. Come back to the top and start over. Box march - low Box side lunges - Stand on top of box, lengthwise. Keeping left foot on the box, lunge out to the side with your right foot, then come into a low squat. Leap back to the top of the box and repeat on the right side. Side Shuffle Box jump ups - wide stance - do jumps as above, but keep your feet a little more than hip width apart. Plyometric squat leaps - Come into a low squat, hold for five, then leap up to standing. Repeat. Box triceps dips - Place your palms on the box, or a bench or couch. Lower to the floor as shown in the video. For easier dips, bring your feet closer to your core, and for a challenge, move your heels farther away from your core. Enjoy. Contact me or comment with other ideas or your own experiences with this type of workout.
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AuthorI'm Emily. I currently work in online education management, but I also have a Masters degree in Nutritional Sciences (my true passion). In addition, I am a mom, cook, avid reader, novice gardener, and enjoy all kinds of outdoor activities. On my blog, you will find articles on food, fitness, weight management, and eating issues. ALL recipes on my blog are gluten-free. Many are low-carbohydrate. Most are grain free. Enjoy! Categories
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