Meanwhile, I'm going to write a little blurb about exercise. Yep...don't freak out or roll your eyes. Give me a chance to encourage you!
If you know me at all, you know that I really love fitness and exercise. It's something that I feel strongly about and eventually when we return, I hope to become a certified personal trainer.
If you don't like/enjoy fitness, then this post is for you! Getting into shape can seem like a daunting task, especially if you haven't worked out in awhile. When we arrived in this new country in September, a few things occurred that put to a stop my ability to exercise...so that means I have been out of commission for 4 months. Yikes! This new year, I am back at it again, however, I feel as if I have to start all over.
When this happens, it's good to ease in gradually. Don't overwhelm yourself with the first workout, instead, work your way up. Start small. Gradually increase expectations for yourself as you become better in shape.
So, let me encourage you to try this workout. I did it yesterday...and I am sore. If you do it correctly, you will be sore! The good thing about this workout is that you go at your own pace. If you are pretty in shape, you can go faster and do more!
The following exercises should be completed back to back
Warm up (jog for a minute) then stretch
30 seconds all out sprint (this means, run as fast as you can for 30 seconds)
30 seconds of push ups (you can go at your own pace, whether that be you do 10 push ups or 30!)
1 minute all out sprint (again, run as fast as you can for 1 minute)
1 minute of lunges (right leg then left leg. Repeat for 1 minute)
1.5 minutes of sprinting (run as fast as you can for 1 minute and 30 seconds)
1.5 minutes of jump squats (sit down into a squat (your knees should not pass your feet), then jump as high as you can. Repeat)
2 minutes all out sprint
2 minutes of crunches
If you are a beginner, you can stop here. See how short this workout is?! TEN MINUTES! Not overwhelming, but I guarantee, if you do it correctly, you will be sore the following day.
As you become accustomed to working out, gradually increase this exercise. The way this workout is intended to work, is once you reach 2 minutes, you then go backwards to 30 seconds.
For example:
You reach 2 minutes then...
1.5 minutes all out sprint
1.5 minutes strength
1 minute all out sprint
1 minute strength
30 second all out sprint
30 second strength
Note: "strength" is the exercise you complete after you sprint.
If you are really in shape, then repeat the entire workout! You can also interchange the strength portion with a variety of exercises. You can also add weights or just use body weight.
A workout that combines both sprinting and strength (one that allows for the heart rate to be elevated throughout the entire workout) is an exercise that actually allows you to burn calories all day long. Yes, even when you stop exercising. A common misconception is that in order to lose weight or get into shape, one has to run miles upon miles. Not true! Long distance running burns calories once- while you are running. Sprinting and strength burns calories all day long! Did you hear me people?! ALL DAY LONG!
So, I say, start small. Work your way up. Don't overwhelm yourself or you will dread exercising.
You can do it!
