Each week I e-mail Dr. Hottie a schedule of workouts. We aim for him to complete 5 30min. workouts per week. To give him a bit more credit he usually goes on long (2-3 hours) mountain or road bike ride on his day off. With 80+ hour work weeks this schedule is attainable. I make the workouts short but HARD. If you only have a limited time to exercise each day, there is research supporting you get more health benefits from short intense workouts vs. moderate intensity exercise of the same time or even a bit longer. Did you know it only takes ~2 weeks of non-activity for your body to undergo the effect of de-training?? If you are ill & are on bed-rest, effects of de-training go into effect after only 48 hours. The point is, it doesn't take much time at all for you to get out of shape. The good news is that with just ~150min. of exercise per WEEK (think of how much time you spend watching TV or on the computer each week and you will get some perspective for how little time this actually is) you can be fit, healthy, and even do races if you so desire! Here is a fun run+strength circuit you can do outdoors or indoors at a gym- takes ~30min. If you don't have access to a track or treadmill for the running portion, estimate how long it takes you to run 1 mile- divide the time by 4- and instead of 400m aim for this calculated time.
wu 400m jog
20 push ups-10 burpees-40 mountain climbers
400m run (you will do 3- desc 1-3)
20 wide leg squats with a jump- 20 side to side jumps
400m run
40 reverse crunches-20 push ups-10 single lunge jumps
400m- make it fast!
cool down/stretch
if your feeling really ambitious & have the time- complete the series twice!
wu 400m jog
20 push ups-10 burpees-40 mountain climbers
400m run (you will do 3- desc 1-3)
20 wide leg squats with a jump- 20 side to side jumps
400m run
40 reverse crunches-20 push ups-10 single lunge jumps
400m- make it fast!
cool down/stretch
if your feeling really ambitious & have the time- complete the series twice!