A 5 Minute Workout to Get You Active
Yeah, I’m like a broken record… I keep repeating myself and going on and on about how a little exercise can go a long friggin’ way! It’s so true! Being active for 5-10 minutes is better than nothing – especially for all the time-crunched parents out there! It gets your heart rate elevated and you using your muscles! Give this 5 minute workout a try next time you are pinched for time…so about any day of the week! 🙂
Busy today? Try this 5 minute workout
The modern lifestyle makes it tough for anyone to work out, but moms often have a massive list of extra duties: taking kids to and from activities, helping kids with homework, making school lunches, organizing playdates.
With all of this on your plate it’s easy to let working out slide off your schedule.
However, regular workouts are key to staying healthy and having the energy to keep up with your busy lifestyle.
So how can a busy mom stay fit and still have time for everything she loves? The answer is regular 5-minute workouts, ideally at least three per workout day—it’s still important to take breaks so your muscles can rest.
It might sound crazy, but you can complete a total body workout in 5 minutes. Simply perform each of the following exercises for one minute:
Be sure to be cleared by your physician before beginning any exercise program even this 5 minute workout!
1. Push ups
Push ups might be your least favorite form of exercise, but they do provide a full workout entirely on their own. There are also actually several forms of push ups designed to specifically challenge different areas of the body.
If you can manage inclined push ups where you are pushing yourself up from a couch with your feet planted on the ground you’ll be giving your muscles an extra test.
2. Squat Jumps
Squat jumps take an old exercise and make it interesting again.
You want to start by going into a regular squat. When you reach full squatting position, use the heels of your feet to propel yourself into a jumping position, jumping like a frog.
Some people suggest you land with your feet drawn together, others suggest you land in a squat. You might want to start doing this the first way and progress to doing it the second way once you’ve built those muscles. [Squat as pictured, then explode straight-up as you jump.]
3. Bicycle Crunches
Bicycle crunches are among the best exercises you can do for the core.
You’ll want to start by lying down on the floor—if you have a yoga mat, you might want to put this down—and resting your hands behind your head.
Take a deep breath, then pull your right knee and your left elbow up at the same time. Pull these limbs as close together as you can without causing serious pain, then hold them there for one breath. Lower your right leg and lift your left knee and right arm towards each other. You should cycle between the two legs slowly to see the most improvement in motor control as well as fitness.
For a really intense workout while your kids are enjoying their favorite TV show you can try planking in the living room.
This is a great core workout that can be done anywhere with a clean floor.
To plank, lie straight out on the ground, then prop yourself up on your elbows and toes. Your legs should be straight out and your elbows should be bent at a 90 degree angle with your forearms laid out flat along the ground. If you want to get really intense, you can lift one leg three or four inches off the floor behind you [working those glutes among other things]. Hold it there for 30 seconds, then lower it and switch to holding the other leg up.
5. Tricep Dips
If you really want to build strength in your arms, you can use a bench or a sturdy chair to do tricep dips while your kids are playing.
Sit on the edge of the bench or chair with your hands clenched tightly around the seat and your legs extended. Lift yourself off the bench with your arms, bending your elbows and lower body until your upper arms are parallel to the ground. Hold yourself there for a couple of breaths and then lift yourself back onto the bench.
The tricep dip is a particularly great exercise because it works almost your entire upper body – giving your arm muscles a serious workout.
Remember to time yourself and do each exercise for (at least) one minute, when you have a moment at home or on the playground.
If you can fit a few 5 minute workouts into your day you’ll be able to stay healthy and fit even during the busiest times of your life.
And staying healthy is the key to enjoying a long, wonderful life with your kids.