When you need a quick workout you can do at home with minimal equipment, this short program might be just what you need. Read on!
I must say, I’ve spent a long time on my soapbox talking about how important it is to put yourself first and keep your fitness habits a top priority in order to live a healthy life. And although it was well-meaning (and I still stand behind my message), after launching my business I can completely relate with those of you who tell me you just don’t have time.
Now I get it!!
But guess what! You don’t need much time to stay fit. Even if you can only muster 15 or 20 minutes a day, you can do SOMETHING to move your body in a positive way. And why is this important?
- It will reduce your risk of chronic disease
- It will increase serotonin - the happiness hormone
- It will increase brain power
- It will keep your fitness habit consistent
- It will make you feel productive
- It will keep you focused on what’s important (hint: your health)
- It will keep you looking hot!
Then let’s consider what’s reasonable to do if you’re too busy to workout. Obviously, convenience and accessibility are key, so here are a few ideas from my own fitness regime. I’m a big fan of weight-bearing exercise (at least 2 to 3 times per week) as it maintains strong bones and lean muscle mass which is so important, especially for women.
Below is my favorite 20 minute home gym workout and a list of where to find the equipment.
A Quick Workout with Minimal Equipment
I do this circuit in full, going directly from one exercise to the next and take a minute break before starting it again. Generally, I do it about 5 times and it takes no more than 25 minutes in total.
Repeat 2 times:
- 25 fast squats
- 25 reverse lunges
- 20 weighted squats (hold dumbbells at shoulders)
- 20 weighted reverse lunges
- 10 shoulder presses
- 20 push ups (I’m on my knees for half of it)
- 12 front row ups
- 15 jump squats
- 2-minute plank hold
Rest and repeat 3 to 5 times.
TIP: If I feel like really getting my heart pumping, I’ll race up and down the stairs once or twice in between sets (and I have 4 flights of stairs in my house!!)
Want to make your own gym? Sweet! Here's a list of my equipment:
- AB WHEEL
- Pull up bar - no installation required
- Gaiam Total Body Balance Ball Kit (75cm)
- CAP Barbell Solid Hex Dumbbell, Single (20-Pound)
So if you're a busy gal like me, give this a try and let me know what you think. A home gym is a cheap investment that pays huge dividends and you don't have to deal with sweaty strangers at the gym 🙂 If this is too much for you, try going through it once or twice or just start by heading out for a 30-minute walk. Fitness is all about consistency and sustainability so do what you can, when you can.
Have fun with it!
BTW, if you're someone who prefers group classes, but can't afford the time or effort to get there, check out my best picks for home workouts for fast and effective results. There's something there for everyone!
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.