I don’t have enough time. I don’t have the right outfit. I’m fat, everyone will stare at me. It’s too cold to go to the gym. I can’t afford to join a gym. I’m too tired after work…
Snap out of it, folks! These are all just excuses. When it comes to fitness, if there is a will there is ALWAYS a way! If you want to lose weight and improve your health, but find that heading to the gym is just too challenging, then workout at home!
Time can be your enemy, especially if you have a busy routine with school, work, kids, etc. Good news: even ten minutes of efficient exercise is worthwhile. If your wardrobe is the culprit, working out at home eliminates the fashion show. Likewise, if you are worried about people staring at you, there are no spectators at home! Now that we have established working out at home is feasible, ideal and worthwhile, the question is ‘what to do?’ If you don’t have any equipment, no worries, all you need is a few minutes and some motivation.
For a total body workout, combine strength training and cardio into one complete workout. Cardio will help you burn fat and calories while strength will build muscle extending the calorie burn beyond your workout. Cardio is also good for your heart while strength training is good for your bones -both enhancing weight loss. Check out my simple, no-fuss at home routine and I dare you to tell me you don’t have time!
For all levels, repeat the circuit (series of exercises) five times; rest in between as needed!
Beginner:
Jumping jacks-25 reps
Sit stands-25 reps
Pushups on knees-5-10 reps
Crunches-15 reps
Walk up a flight of stairs without holding on to railing-5 flights
Intermediate
Pushups-10-15 reps
Squat-thrusts/burpee-10 reps
Squats-20 reps
Crunches-25 reps
Run up flight of stairs-10 reps
Advanced
Squat thrusts / burpee-10 reps
Pushups-20 reps
Squat jumps-10 reps
Push-ups-20 reps
Double crunch-20 reps
Run up flight of stairs-10 reps
Try these routines 3-5 times a week. If you have a jump rope, incorporate that into your workout as well. If you have an iphone, try my fitness app Jade of Spades. Working out at home is efficient and easy! Make a decision to make a difference in your health NOW…It’s not too late to make 2012 your best fitness year ever!
Jade Alexis, celebrity trainer and Reebok sponsored instructor, has worked with stars including Alica Keys, Lamman Rucker and Elle Varner. A Fitness Magazine Advisory Board expert she has contributed to numerous workout DVDs. Visit LivingJade.com and get fit now with her Jade of Spades fitness app!
