Warrior Room

When You Only Have 30 Minutes

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?

Netflix and Chill

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That’s what Portland looks like these days–except more rain and it’s often sideways. So much for a mild autumn! But I can’t complain too much because we got super lucky with a mild winter/spring this past year and honestly, Mt. Hood needs some snow this winter!

Since the weather has been crappy and I’m feeling less and less motivated to do things (I’m blaming the pregnancy nesting), I’ve been catching up on TV shows. First, Bones. I had watched some of the TV show when it was first on TV years ago but never kept up with it and this summer when I was suffering from morning sickness all day long and just not feeling good at all…I spent a LOT of time laying in bed watching Bones. I started from the beginning and grew to love the show.

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It took me about 5 months to watch 10 seasons. I’m now caught up but haven’t started season 11 yet. I like the show and the characters, even though Brennan annoys me at times, and I was super bummed out when they killed off a character I liked. 🙁 I’m taking a little break from the show and then will try and find the current season online.

Second, Longmire is back! Once I finished Bones I was able to catch up on Season 4 of my favorite show (also another good book series). Longmire is so great. It’s similar but different from the books so the stories feel fresh when reading or watching. I LOVE the main characters. Growing up I had a huge crush on Lou Diamond Phillips and I’m happy he’s a more prominent character in Season 4.

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Season 4 is also dealing with some serious issues regarding rape on reservations and jurisdiction issues and how prosecutor’s hands are often tied in these issues when white men attack American Indian women on reservations. So infuriating and sad, but I’m glad they brought the issue up in the show. I’m sure it happens a lot more than anyone ever hears about. 🙁

I’m super excited the show will be back for Season 5!

I mentioned a bit ago about starting to read the Wallander series and enjoying it. I had watched an episode of the TV show on Netflix but for some reason didn’t get into the show and gave up. I decided to give it another try since I’ve read and liked a few of the books in the series. I’m glad I did because I like the TV show much better now! It’s really well done. It’s gritty and dark and kind of reminds me of Luther (another fantastic show you must watch!).

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Fat Kitty loves it when I have veg-out-watching-Netflix days:

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I need some suggestions for TV shows to watch on Netflix. What are your favorites? Anything new and fantastic I must see?

Speaking of chilling, I had a really nice dinner date with my friend Robyn this week. I’d been craving Pad Thai lately. Robyn was sweet to indulge my craving and suggested we go to Sivalai, a Thai restaurant in SE Portland. I’d never heard of it and was happy to check it out. The restaurant was kind of hidden in a residential area but it was pretty easy to find.

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The prices were super cheap! Robyn got one of those Thai bubble teas for only $1. I got some hot tea and ordered Tofu Pad Thai. They brought out a little roll for us to share while dinner was cooking.

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The food came out really quickly. The portions were not obscene, like most Thai restaurants. It was more of a serving and a half instead of huge family-style 3 or 4 servings to a plate.

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The Pad Thai was decent but not my favorite. It wasn’t greasy and I liked the tofu. It just wasn’t spicy, like I wanted it, and that made it average. But I ate all of it (hungry!) and it definitely satisfied my craving.

It was nice hanging out and catching up. It had been way too long since we’d gotten together and had lots to chat about. Robyn said she’s going to the newly opened Warrior Room in SE Portland. I’m excited to check it out–someday. It’s a second location and in the old Yoga Union studio space.

Last year I was going to the Warrior Room on a pretty regular basis–2 or 3 times a week, but around January needed a little break. I was starting to have some aches and pains and wanted to avoid potential injury or tendinitis so decided to take a month off. Then a month came and went and I realized I wanted a little more time off. Then I got sick. Then I hurt my back. Then I got sick again and once all that was FINALLY over with and I was ready to get back to the Warrior Room, I got pregnant. I didn’t think that was a good idea since I’d taken 5 months off from it. Had I been going the whole time, it wouldn’t have been an issue. But…yeah…so I am waiting until next year and then I’ll try and get back to going!

Anyways, I got an order of the fresh veggie spring rolls appetizer to-go and I’m having that for lunch today! Looking forward to it. Robyn and I spent a few hours catching up and then I went home and pretty much went to bed right away. I was so tired!