I work M-F, with every other Wednesday off (9 hours/day) and have a 2-hour commute each way. I can manage to get in about 20 minutes of something maybe 3 mornings per week.
I got some helpful responses and here is the early data
Worked out
Day 1 (Sat) - cardiac, no squat lower body strength
Day 2 - cardiac, strength upper body
Day 3 (Mon-) - short cardio/standing cardio abs/barre legs/cool down (office) - walk to the metro (1.5 miles)
Day 4 (Tu) - Pilates core (home), short cardio/extra standing stretches (office) - walk to the metro
Day 5 (Wed) - Upper body strength (home) HIIT/1 round total body toning
Day 6 (Th) - cardio kb intervals/streching (home) - walk to metro
Day 7 (F) - HIIT (home) Cardio/standing abs (office).
Insight/thoughts
1. As predicted, there is more total time spent working out because of the warm up/cool down factor, sweaty work clothes factor. Also, more time planning because there are certain things I do at home, and certain things can be done at work.
2. I use levels 1-3 on the videos and low impact only as I have arthritic knees
3. I had originally thought I would do all the cardio at home and strength/pilates at work - but actually if I do cardio at the end of the day, it's easier to do at work, and then I have all my strength equipment at home. Also, I don't like lying on the floor of my office.
4. Despite #3, I find upper body easier to do in the office than lower body.
5. I have split some workouts so that I do part in the morning and part at work. Like the most recent glutes with bands work-out posted. I have scheduled to the floor work at home and the bands at work - not sure if there is a "best" way to do those (all same day?)
6. Thanks to D&K for all those standing abs videos!
I'm thinking this will work for the summer, and when I get some transitioned handled this summer I can restart my weight loss process - which will require stepping up the physical activity,
Here are some of the workouts I've found especially office friendly.
Frequent shorter workouts - part 2 - Pilot testing results (short workout faves)
Hi all,
A few weeks ago, I posted questions about doing more frequent, shorter workouts.
https://www.fitnessblender.com/community/discussion/13270/frequent-shorter-workouts/c/195894#comments
I work M-F, with every other Wednesday off (9 hours/day) and have a 2-hour commute each way. I can manage to get in about 20 minutes of something maybe 3 mornings per week.
I got some helpful responses and here is the early data
Worked out
Day 1 (Sat) - cardiac, no squat lower body strength
Day 2 - cardiac, strength upper body
Day 3 (Mon-) - short cardio/standing cardio abs/barre legs/cool down (office) - walk to the metro (1.5 miles)
Day 4 (Tu) - Pilates core (home), short cardio/extra standing stretches (office) - walk to the metro
Day 5 (Wed) - Upper body strength (home) HIIT/1 round total body toning
Day 6 (Th) - cardio kb intervals/streching (home) - walk to metro
Day 7 (F) - HIIT (home) Cardio/standing abs (office).
Insight/thoughts
1. As predicted, there is more total time spent working out because of the warm up/cool down factor, sweaty work clothes factor. Also, more time planning because there are certain things I do at home, and certain things can be done at work.
2. I use levels 1-3 on the videos and low impact only as I have arthritic knees
3. I had originally thought I would do all the cardio at home and strength/pilates at work - but actually if I do cardio at the end of the day, it's easier to do at work, and then I have all my strength equipment at home. Also, I don't like lying on the floor of my office.
4. Despite #3, I find upper body easier to do in the office than lower body.
5. I have split some workouts so that I do part in the morning and part at work. Like the most recent glutes with bands work-out posted. I have scheduled to the floor work at home and the bands at work - not sure if there is a "best" way to do those (all same day?)
6. Thanks to D&K for all those standing abs videos!
I'm thinking this will work for the summer, and when I get some transitioned handled this summer I can restart my weight loss process - which will require stepping up the physical activity,
Here are some of the workouts I've found especially office friendly.
https://www.fitnessblender.com/videos/cardio-kickboxing-workout-to-burn-fat-at-home-kickboxing-cardio-interval-workout
https://www.fitnessblender.com/videos/low-impact-hiit-cardio-workout-the-4-best-low-impact-cardio-exercises-for-fat-loss-and-toning
(Does require walkdown pushups but not actually sitting on the floor)
https://www.fitnessblender.com/videos/fat-burning-low-impact-cardio-workout-at-home-recovery-cardio-training
https://www.fitnessblender.com/videos/tank-top-arms-workout-arms-chest-back-and-shoulders
https://www.fitnessblender.com/videos/butt-and-thigh-barre-workout-for-long-lean-legs-beach-barre-workout
And all the standing abs!
What are your favorite short workouts? For when you don't have much time?
Thanks