You may have told yourself that you don’t have time to workout today. However, I have exciting news for you! You do have time to workout. Even in our busy society, you can find time to exercise; you may have to sacrifice something else. It’s up to you, because the decision to live healthy or improve your health is a choice.
“I don’t have time” is a common excuse people choose to use as a reason as to why they have trouble getting and staying healthy. I know from experience that just five minutes can do wonders. Whether it’s working out, making a healthy meal or simply getting some peace and relaxation.
Here are some tips, five-minute workouts, healthy recipes and sanity savers to get you moving more during those can’t-fit-it-all-in-days:
If I only had five minutes to workout I would go with the exercises I love:
• 5 burpees, 10 push-ups and 15 squats on repeat until the 5 minutes were up.
• Planks for 1 minute and then rest for 10 seconds until the timer went off at the end of 5 minutes.
• Tabata interval training – like the one provided at Argyle Adventure Book Camp.
Tabata training is the latest workout trend that’s sweeping gyms everywhere. It’s not exactly a brand new concept. In fact, it originated from the exercise research of Dr. Izumi Tabata. Dr. Tabata used a very specific method of interval training for his 1996 study published in the journal Medicine & Science in Sports & Exercise. In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest. The participants repeated eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time. The results were so striking that this type of training was named after its creator, hence “Tabata” training. It delivers big results such as improved aerobic, anaerobic and muscular endurance AND fat burning.
Here are some ideas to help you incorporate Tabata intervals into your workouts.
• On The Bike: Sprint on high resistance for 20 seconds, then recover with leg speed as slow as possible for 10 seconds. Repeat for a total of 8 rounds (4 min.)
• On The Treadmill: Sprint as fast as possible for 20 seconds, then recover by walking or standing still for 20 seconds. Repeat for a total of 8 round (4 min.)
• Without Equipment: You can do “all-out” efforts of jumping jacks, burpees, mountain climbers, box jumps, jumping rope, high-knee jogging in place—any activity that gets your heart rate up will work for 20 seconds, followed by 10 seconds of total rest. You can stick to four full minutes of one move OR alternative between a few. Repeat for a total of 8 rounds (4 min.)
• Outdoors: Run for 20 seconds, then recover by coming to a complete stop. Repeat for a total of 8 rounds (4 min.)
The great thing about Tabata is that YOU control the intensity of your intervals. You go as hard as you can feasibly go—that’s what it takes to get the benefit. So even if that is 20 seconds of power walking, you’re doing it right. Cater it to your own level.
Five-Minute Healthy & Easy Meals
One of my favorites – tuna nicoise (Cobb) salad. Get some good greens (spinach, arugula, red leaf, romaine), tomatoes, tuna, green beans, red onion, homemade salad dressing (5 tbsp olive oil, 1 tbsp balsamic vinaigrette, 2 tbsp fresh lemon, 2 tsp honey, 1 ½ tbsp Dijon mustard, 2 cloves garlic and 3-5 fresh basil leaves. Throw in mini food processor, pour in mason jar – refrigerate until ready to use).
Smoothies. 1 big scoop of plain Greek yogurt, vanilla almond milk, ½ c. frozen banana slices, ½ c. frozen strawberries, Isagenix vanilla protein powder, blend and enjoy! Takes less than 5 min., including cleanup!
Five-Minute Sanity Savers
My favorite five-minute sanity saver is gardening. I don’t know what it is about stepping away from the computer and watering my container garden or simply trimming roses. It relaxes me every time!
Take a five-minute break to just sit, breathe and be glorious. Stepping outside for a few moments of quiet and deep breathing feels great. No phone, no social media. Cut the distractions and experience the full moment and just look around at all that is amazing around you.
Make the effort. Like everything else, you have to decide that your health is priority. The rewards are tremendous. Better health. Increased productivity. More self-confidence. You have to ask, “How badly do you want it?”
How do you make time to workout during your busy day? It’s not about “having” time. It’s about making time. Make time to join us at Argyle Adventure Boot Camp!
Norma Zitterkopf is a Certified Personal Trainer, Wellness Coach and owner of Argyle Adventure Boot Camp, a consultant with Isagenix International. For more information visit www.ArgyleBootCamp.com. Call (214) 729-0001.