Summer is a time for parks, Popsicles and trips to the pool, not the stuffy environment of a gym. However, that doesn’t mean you need to neglect your workout either – here are 5 easy moves you can do anywhere, at any time to squeeze in a quick 15-minute High Intensity Interval Training (HIIT) workout.
1. Bicycle Crunch – Lie on your back on a mat with knees bent, feet on the floor, and hands behind your head (don’t clasp your fingers). Press your lower back into the mat and tighten your ab muscles as you lift your head, shoulders and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg in the air.
2. Mountain Climbers – Start in high plank on your hands (aka pushup position), hands stacked below your shoulders and your body in one straight line. Make sure your neck stays in line with your body. Quickly draw your right knee into your chest and extend the leg back out as you drive your left knee to your chest, repeat. To raise your heart rate, run your knees in and out as quickly as you can.
3. Tricep Dips – Position your hands shoulder-width apart on a bench, stable chair or even the floor. Your fingers should be at the edge of the bench, facing your heels. Keeping your elbows pointing behind you and your forearms perpendicular to the floor, slowly bend your elbows to lower your body straight down toward the floor. Pause, then press through the heels of your hands to straighten arms fully, making sure to lock arms at the top of the move.
4. Spiderman Plank – Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Bring your left knee toward your left elbow, then repeat.
5. Basic Squat – Stand tall with your feet shoulder distance apart. Your hips, knees, and toes should all be facing forward. Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat. Ready for something more intense? Hold some weights, or even your baby, to your chest while doing squats.
Ready to put them all together? Do each exercise for 60 seconds in a row without stopping. Take a 2-minute break and then complete another 3-4 sets, depending on your fitness level. You can take this workout with you anywhere and no equipment is needed. Hammer this out while watching kiddos run at the park, while they’re watching their favorite show or during nap time. Making your health a priority sets an important example for your children. Remember – your life is teaching them daily lessons.
*The workout I outlined may not be right for you. Please speak with a medical professional before making any changes to your current routine.