Feb 022016
 

Not all workouts need to be an hour long. Sometimes you just don’t have the time. Sometimes life gets crazy and you don’t have time to drive to the gym, change your clothes, get in the pool and swim…but you want to do SOMETHING. There are definitely ways to get in a workout without having to sacrifice a ton of time.

This post is about a few things you can do when you only have 30 minutes to get your sweat on!

Kettlebells

Kettlebells are by far the #1 option when you need a good work out with a giant calorie burn in a very short period of time. If you don’t want to pay for a gym membership, or won’t have the opportunity to GO to a gym, owning a few kettlebells of various weights can make getting fit at home easy. Trust me! Michael has invested in about 6 different kettlebells and his workouts at home are either running, kettlebells or biking to work. He’s been working really hard the last few months preparing for our little guy’s arrival by getting fit and his kettlebell workouts rarely last longer than 30 minutes. It’s doable.

I definitely miss going to the Warrior Room. It was a cool community and a fantastic workout. I am looking forward to returning after the baby is here! Here are a few posts that included some kettlebell workouts you can try:

Warrior Room Part 2

Two Classes

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I definitely recommend taking a class or two somewhere, or hiring a personal trainer, to teach you the proper form. There’s a bit of a learning curve but once you get the form down, you can do it on your own and you don’t need a class. You can find videos online for different routines and it’s easy to do it at home by yourself.

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Using kettlebells is pretty easy and it’s such a good calorie burn! Trust me when I say you’ll burn those calories in 30 minutes.

Battle Ropes

Battle Ropes are FUN and hard. So hard. Your shoulders will burn. You will burn so many calories. You’ll be drenched in sweat and it really doesn’t take more than a few minutes to get to that point! What I love about doing this exercise is that it’s fun and different.

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There’s a podcast I listen to that was pretty eye-opening when it came to fitness. Joe Rogan’s podcast is really diverse–he talks about everything. Psychedelics, politics, feminism, sports, comedy, history…But fitness is a big part of it. I remember one episode where he described something called “functional strength” and he said he preferred that kind of workout to your typical weight lifting routine. Basically, doing something “functional” like flipping giant tires, pulling and pushing heavy loads, and doing things like the Battle Ropes made him stronger in a more functional way. Instead of being a big meat head with no neck, his muscles WORKED for him, instead of being “pretty.”

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An article I read, Getting Outside the Box: The Definition of Functional Strength, says:

Functional strength is the strength that gets us through life and daily survival. Manual labor typically involved walking, running, pushing, pulling, and grasping.”

I really liked the idea of that and then I got the exposure when I was going to the Warrior Room. They had battle ropes and giant tires and it was SO hard and challenging but I noticed immediate differences in my strength levels and core strength after only a few weeks of doing functional exercises like this! I am a big fan! And these types of workouts don’t take a big chunk of your time.

 

Body Weight Exercises

Similar to the above functional exercises you can do. These don’t require equipment. These are simple things that can get your heart pumping, burn a lot of calories and you can do them in your living room if you need to!

Squat Jumps

We did squat jumps a lot at the Warrior Room and they ALWAYS got me. I loved doing them because I saw results, but dang I’d be sore. It didn’t take much to get my heart pounding. This is a great thing to do when you are short on time.

 

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Burpees and Mountain Climbers 

Like many of you, I have a love-hate relationship with burpees. They are efficient and effective but damn they kind of suck! :) burpee

Mountain Climbers:

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An example:

Sometimes if I had limited time and needed to get in and get out in terms of the gym, I would do something like this:

quick warm up

jumping jacks

push-ups

squat jumps

squats

burpees

mountain climbers

Effective calorie burn without taking a long time.

Running

Running is a really efficient way to burn a lot of calories in a short amount of time. Obviously you should have a base of some running before just going outside and doing an epic 5 miles. That would hurt. So if you are already a runner, or a sometimes runner, running is a GREAT way to get in a workout when you only have 3o minutes.

When I used to run at lunch time at work I had 1 hour. That meant I had to change, run, then take a quickie shower, get dressed and be back at my desk within that hour. It was definitely a challenge, but a good one. One of the things I miss most about doing that was having my evenings free. Instead of my work day being really long and not getting home until after 7pm because of gym time, I got off work and had my evening free to do things with friends, go out for happy hour, basically enjoy some downtime! Plus, it got me out of the office, improved my mood and broke up the long day.

Repost: Why I Run the Waterfront

What a Great Workout!

Finding a Workout Buddy

I got pretty good at running during my lunch hour. I got good at changing quickly, then I’d run for about 40-45 minutes, and it would take me 10 minutes to shower and get dressed, grab my food and be back at my desk.

If you only have 30 minutes to workout, go for a run. Sprints and intervals would be your best bet for maximum calorie burn, but just running works too.

I’ve given it a lot of thought and I think once I am back running after the baby is here and after maternity leave is done, I will try and go back to running during my lunch hour. I don’t foresee a ton of extra time in my future to go to the gym after work and some things are going to have to change. I think running during my lunch hour might be the best way to do that!

What are your favorite ways to workout in the shortest amount of time?

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Dec 012015
 

Well dang.

My last “vacation” until the baby is here and I spent it looking like this:

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The day before Thanksgiving I ended up having to go to the dentist for a root canal. :( I had a cracked tooth that I recently got a temporary crown on, awaiting the real crown and the tooth started to hurt and then it started to hurt A LOT and then it became excruciating. My dentist said it had to be done. I was not happy at all.

I kind of wanted to avoid it, especially with the holiday, but I was in pain and taking Tylenol (the only thing I can take) to take the edge off. It clearly wasn’t going to get better and I had to be careful of infection or the tooth getting worse. Neither would be safe for the baby, per my OB. Infections like that can be dangerous, especially if it gets into the blood she said. UGH! So much for a blissful 4 day weekend of fun.

The dentist didn’t go great. I guess when he was putting in the novocaine he hit a vein and I got super shaky and my heart rate jumped. He gave me pure oxygen for a few minutes, took my blood pressure (it was slightly high) and that was not fun. I guess there is epinephrine in novocaine to restrict the blood vessels and reduce bleeding. But sometimes this can happen and you can have a reaction. :( It was really really awful. The rest of the dentist visit and the rest of the day/evening was painful as you’d expect. I went home to find flowers:

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I was pretty miserable and kind of freaking out so I called my OB. She wasn’t too concerned but said that even though it’s early, I needed to do fetal kick counts–4 in one hour or 10 in 2 hours–and if I didn’t feel any kicks I was supposed to go in. That was really stressful and baby wasn’t as active as he had been but I got my 4 kicks and then stressed out the rest of the night when he was quiet. :( UGH!

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All the animals were trying to comfort me and stayed glued to my side:

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Friday

Friday morning I got the chance to talk to my brother. He lives in Philly. They did a goose for Thanksgiving:

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Impressive! He was telling me all about how he prepared it. I’ve never had goose before. I’ve had duck in a French restaurant and it was really rich but similar in taste to dark turkey meat. It was nice to chat with my brother and get an update on his wife’s PhD progress and where they might end up moving in the next year for her residency. They are hoping to come visit after the baby is born so hopefully I’ll get to the see them in a few months!

After that I went swimming. It felt nice but I was remarkably slower this week than I was last week…After that I kind of took it easy. My tooth was much better and didn’t have to take any Tylenol, which was huge progress. I did a teeny bit of shopping but not much. I am so not a Black Friday shopping kind of person. I did it years ago but it became so awful and the people are miserable and rude and no deal was worth going through that torture! Besides, most of the stuff I buy is online anyways! So no thank you.

Friday night Michael and I went over to a friend’s house for dinner. We’ve been trying to get together for months and things kept happening and our plans got cancelled. My friend Star made her AMAZING cheesy cornbread to go with dinner. I love her cornbread:

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I brought a spinach salad and they made rice, steamed veggies and salmon. The salmon was so good! It had some kind of maple mesquite seasoning on it and then they pan-fried it. I really need to find that seasoning. Michael and I both loved it.

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Dinner was lovely and relaxing and it was so nice to catch up with a friend I hadn’t seen in a long time. But by the time Michael and I got home we were both exhausted and crashed into bed immediately!

Saturday

We had tons of stuff we had to do around the house but we didn’t do any of it. Totally lazy. I did go to the gym Saturday morning. Here was my routine:

Warmup (PT exercises, pushups, jumping jacks)

Abs: Bird Dogs, Glute Bridges, Planks

1 Leg Romanian Deadlift

Triceps Dip Machine

Squats

Lateral Raises

Side Lunges with 18lb kettlebell

Bicep Curls

Shoulder Press Machine

Then I “ran” on the treadmill. 2 miles of jogging/walking. I wouldn’t call what I did running! I’m so slow! But here were the results:

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Saturday evening we had another dinner party to go to. Michael made his Mac n’ Cheese and it looked extra photogenic this time:

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Yum yum yum. Our friends sauteed up some green beans and kale in onions and garlic and it went perfectly with the mac.

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We played a board game and talked about babies and kids and all sorts of random stuff. It was a nice night, lots of laughing and the game was fun (Would You Rather). The game is absurd and best played while drunk. But I enjoyed watching everyone else get tipsy and be silly, especially when it got time for the challenge cards. LOL

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Dessert was pumpkin pie and ice cream. Yes please! Probably my last piece of pie for awhile. Dang I love pie.

It was a good weekend, even though I didn’t get to do a lot of the things I had planned to do or wanted to do. I ended up taking it easy and maybe that’s what I needed instead of trying to get things done on my to-do list.

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