If you have a DVR you can set it to record a variety of fitness shows on tv and then just choose one. I usually have mine loaded with pilates, yoga, and cardio stuff. It keeps me from getting bored.
Fitness Minutes: (56,965)
2,083 12/4/12 5:00 P
If you don't even want to get the weights for Jillian, you can just use cans of food. Not QUITE as heavy, but work well.
Fitness Minutes: (615)
24 12/3/12 8:03 P
1st minute: run in place (quickly) 2cd minute: sit-ups/crunches 3rd minute: jumping jacks 4th minute: push-ups
Repeat five times.
Basically the idea is to alternate Cardio with strength exercises. I've also touched my knees to my hands, instead of running in place. You could also do squats or lunges. The idea is that its an intense workout (at your appropriate level) which gets done very quickly. :-)
Fitness Minutes: (469)
33 12/3/12 4:56 P
All the suggestions that people are posting are great! I also recommend doing a HIIT workout...High Intensity Interval Training... you can do it with just about anything, outside running, on a treadmils, or a cardio routine...burpees, squat jumps, jumping jacks, lunges, etc.... you go full force 100% for about a minute and then rest for a minute...so if your outside running or on a treadmil..sprint as fast as you can for 1 minute and then walk for minute.... Training like this will help you burn more calories throughout the rest of the day :)
Fitness Minutes: (6,521)
20 12/3/12 1:30 P
Coach Nicole has an 18 minute video that you can watch for free on this site under the fitness section of the healthy lifestyle tab.
I recently tried Jillian Michaels' 20 minute 30-day shred video. You just need small weights (which you can get for a few bucks at target) and a mat if you're on a hard surface. It kicked my behind and I only tried level 1! The best part is that you can get a level for $1.99 on Amazon's instant video and watch it from anywhere that has wifi.
Fitness Minutes: (220,175)
21,508 12/3/12 10:38 A
Do you get a lunch hour or break ? If you're working long hours, legally, you are supposed to get at least a lunch break. If so, take a walk at lunch for 20-30 minutes. That's one way to increase your activity for the day.
Do you have to walk between floors of the building ? If you're given an option to use either an elevator or escalator where you work, take the stairs when you can. that's another way to increase your activity during the day.
When you get home, do you watch your favorite news program or TV show ? If so, get a set of resistance bands and do some strength training exercises while you watch TV. If you have 15 minutes for TV, there's 15 minutes for a quick workout.
Fitness Minutes: (190,816)
2,423 12/3/12 10:03 A
Walk a little further than you normally would. It adds the steps and allows you to sneak in some extra exercise. When you are standing in line for things, work in some stretches or squats. You don't have to put all your eggs in one basket when it comes to exercise. Squeeze in a few minutes everywhere you can. you will be surprised how much it adds up.
I tried Tabata the other day, and it was definitely an intense workout. You do 10 seconds of all-out exercise (the video I did had moves like mountain climbers and quick sprints-in-place) and then stop completely for 10 seconds, and then repeat. It really gets your heart rate up and works up a sweat in a short amount of time. I found that video OnDemand, but I'm sure you can find them online or borrow a dvd from the library. Once you've seen it you don't really need the video to coach you anymore, although it is helpful to not have to time yourself.
For days when I don't have a lot of time, I like to do my own circuit workouts. I'll do jumping jacks, squats, lunges, pushups, crunches, leg lifts etc. I start at ten and for each round work my way down, going as quickly as possible. Good luck!
Fitness Minutes: (34,195)
22,338 12/2/12 7:39 P
If you job requires you to sit a fair bit, you can do some leg exercises while sitting AND working. Don't forget to take some little mini breaks to give your arms/shoulders/neck a wee bit of exercise and reduce tension.
If you get time to sit and watch TV at home, try using a gym ball to sit on and do some basic exercises while sitting. OR get an exercise band and work your arms and legs while sitting.
On the days that you have laundry and/or groceries to put away, you could do that one at a time. That is the bulk of my formal exercise and it gets in a lot more exercise than you would think, too. The beauty of that is that it doesn't seem like work, but also doesn't seem like exercise and you are multitasking. On top of that you could be listening to your favourite music and watching TV, and that makes it REAL multitasking - LOL!
I hope that you have a selection of ideas to work on :-)
Edited by: SLIMMERKIWI at: 12/2/2012 (19:41)
Fitness Minutes: (112,042)
46,222 12/2/12 5:28 P
Walking is a great and often underrated form of exercise. Also if you go to the Fitness Resource Center (under the Healthy Lifestyle drop down menu at the top of your SparkPeople page) you will find lots of great videos led by Coach Nicole which require little or no exercise equipment.
I'm going to be working long hours over the next couple of weeks. However, I don't want to give up working out. I can fit about 20 minutes of exercise into my day. Does anyone have any suggestions on what I can do without a minimal amount of equipment?
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