Got 19 minutes for (daily) fitness?
I'd bet the farm (if I had one) that you do.
It's not a big time commitment and it doesn't have to be intense. In fact, you'd be surprised at just how fast 19 minutes go by...the key is getting started and just doing it.
Need some ideas? I got that covered...
By now, a lot of peeps have seen the 19 Minutes for 19 Days Challenge that Deborah and I are hosting. What started out as a distraction strategy for coping with the COVID-19 crisis, has become (for some) a daily routine.
1. Let's start with an obvious one...running.
2. Here's another one we all can do...walking.
3. How about lunges?
4. Surely, you've done some squats?
6. You can always get down on the floor and plank.
7. Do you own (or have access to) a bike?
9. Want even more leg strength (and balance, too)? Do some leg lifts.
10. There are numerous yoga poses that not only enhance one's strength, but also one's balance.
11. There's always the good, old-fashioned crunches (and lots of versions of them).
12. You can always incorporate some plyometrics with jumping jacks.
13. When is the last time you jump roped? (Okay, a jump rope is kind of a piece of equipment, but you can do "jump rope maneuvers" without a rope, just saying).
14. Speaking of jumping, how about a few (or several) jump squats?
15. Ever heard of push-ups?
17. Do you have a stairway in your house or apartment/condo/townhouse building?
19. How's your core? Doing a series of Russian twists, in-and-outs, bicycles, and scissor kicks will work it good!
Now, these are just for starters. The only one (above) that incorporates any real equipment would be bicycling (but that's an activity that is still permitted, I believe, with the current social-distancing restrictions). Add in some dumb bells, kettle bells, or resistance bands and you can take many of these simple exercises to a more challenging level.
As for the 19-minute time frame, that's up to the individual. Some suggestions:
***19 solid minutes of just one activity (for example, yoga, walking, running, or biking)
***Pick a few lower-body options (squats, jump squats, lunges, leg lifts, wall sits) and do 1-minute sets of each until the 19 minutes are done (or continue on if you're feeling badass).
***Create a make-shift HIIT circuit with some of the "high cardio" options (like mountain climbers, plank jacks, burpees, jump squats). You will probably want to insert a brief rest period between circuits (1-2 minutes). Those 19 minutes will go fast!
***I'd recommend trying to work the various muscle groups on alternate days (lower-body, upper-body, core) to avoid boredom or burnout.
***Have 1-2 days of low-intensity/low impact work. You don't need to be inactive, but your body will benefit with some rest/recovery time (and actually will be stronger for it).
Anyways, these are just some ideas for those who may be struggling with at-home workouts. It may not be ideal, but you can get by without a gym (or extra equipment) if need be.
As with anything fitness-related, we all have our own likes and dislikes. Honestly, that's a good thing. Wouldn't it be boring if we all did the exact same stuff? That said, I realize daily fitness isn't everyone's gig. Some prefer complete rest; others (like myself) do better with daily action (even if it's just a low-key walk or no-impact, via the elliptical). As I've said, we all get to go this fitness thing our way. Lucky us!
So, how are you getting by these days? Has it been a tough adjustment not having access to a gym, or has the at-home thing been better than expected? Got a favorite at-home workout regimen that doesn't require equipment?
By the way...are you following me on social media? You can find me at these various platforms:
I am not a certified fitness professional. These exercises and workouts are merely suggestions. Any workouts you undertake should be based on YOUR individual fitness level, or under the supervision and/or guidance of professional.