Guess what? We’re revealing a secret…
You don’t need to spend hours in a gym!
You can run and lift for hours at a time and see little to no results if you are not getting your heart pumping and eating clean foods before and after a workout. You can see an article about this very topic here. And believe it or not, unless we are at a fitness class or training for a long run, we DO NOT workout for more than 30 to 40 minutes (typically it is closer to 20-30 minutes)!
In addition to our workouts, we naturally move around during the day – whether it is parking further back from a store so we have to walk more, getting up every hour or so from our computers to move around, or stretching a bit before bed – and we fuel our bodies with whole, clean, foods at optimal times throughout the day. As a result, we feel the best we have ever felt! Ever!
Since we do not want you to feel overwhelmed with having to know what workouts to do at a gym or stressed about time frames, we are outlining our favorite full body workouts that you can easily access or do from home!
1.) HIIT Routines
These are truly our FAVORITE! We do them every week and are always left sweating and feeling amazing at the end. You can access any of our free HIIT routines here. Your nutrition plan also lays out workouts and HIIT routines with step-by-step guides. You can become a member today and access these workouts here.
2.) Full Body Burns
Like HIIT routines, when we do not have time for a class or just want to have a day off from cardio, we will do a full body workout. We have many full body workouts here and here, but you can also combine workouts. For example, we may complete 5 minute Abs and then do 5 Minute Legs and Glutes. For all workouts that you could combine, look here.
3.) Sprint Intervals
Don’t skip this one just because you saw the word sprint! We know… sprints suck! We avoided them like the plague for a long time, but it’s because they are challenging and make you work, which is ultimately a great thing. The harder you work and more you challenge yourself, the less time you have to spend at the gym! Remember, you want to get your heart pumping and body moving. The good thing about sprints though, is that you really do not need to do many at all. We recommend starting off with this:
•Walk/Jog for a couple of minutes to warm up
•Sprint 1/4 (0.25) of a mile
•Walk/Jog for a 1/4 of a mile
•Repeat 3 more times, walking longer on last round to cool down
Sprints can be done on a track (typically 1 loop on a track is a 1/4 of a mile), on a treadmill, or outside if you know a stretch of road is 1/4 of a mile.
Spinning classes tend to run anywhere from 45 minutes to an hour, but when you do not want to think about what to do, this is a great option! You can just show up, strap in, and enjoy the ride! The beauty of spin classes is that the instructor(s) will tell you when to up the intensity on your bike so that you often end up doing heavy climbs, sprints, intervals, and sometimes even use light weights to work your upper body too.
Don’t worry, you do not need to be a boxer or have any experience to do this! Many gyms and fitness studios are offering boxing and kickboxing classes these days, so you will be able to learn and workout with other people of all ages and levels. The reason why we love to box is because although it seems like you may just use your arms, you really use your entire body, especially your core! And holy crap do you get in a great sweat! We have never left a boxing class dry!
Please note – you typically need wraps for your hands in a boxing class, so double check with your local studio to see if they provide them for you. Many places will provide them for free on your first visit. If not, you can get them online for $10 or less.
We hope you enjoy trying out some of these workouts, and remember, no matter what, just get moving and do not be afraid to try new workouts to keep your body guessing!
For extra motivation and workouts planned for you, check back here every week for your Weekly Burn. You can see this week’s Weekly Burn schedule here with daily workouts, challenges, and recipes suggestions.