Your schedule is full: work, appointments, games, meetings, practice, phone calls, dinner, church group, kids homework, shopping, laundry... ahhh it is one of those days. There just seams to be no time to squeeze in a workout. Well maybe the logistics of scheduling an hour workout seem impossible but could you find 9 minutes? (I am going to answer YES for all of you)
On important and jam-packed days like this it is even more important to exercise. Getting your heart pumping and body moving will give you more energy, help you better handle stress, boost your self confidence and increase your endurance to make it through your schedule.
The Maximized Living Surge Training Program is the type of exercise I relay on when I am extremely short on time but still want maximum benefits. With 3 minutes of full on exercise time and 9 minutes of total elapsed time this is the workout anyone can fit in. However don't be fooled by how quick this workout is, when done correctly this exercise will give you all the benefits and more of an average hour workout. Yes you can lose weight, increase your lean muscle, and improve your health in 12 minutes a week (doing this Surge 4x a week).
Although you can use equipment, you don't need to. My living room or bedroom is my favorite place to Surge.
Example of a SURGE:
1. Twenty seconds of full-on exercise
2. Twenty seconds of rest
3. Repeat this cycle three times- twenty seconds on, followed by twenty seconds off after the first two surges. (three total surges)
4. Follow the third surge with two minutes off, as recovery time is important to achieve the full SURGE effect.
5. Now repeat this entire cycle three times, which means you are performing one minute of total exercise three times (three minutes). With approximately nine minutes total elapsed time.
6. Repeat these SURGE workouts four times a week and watch the results! That equals just twelve total minutes of full-on exercise, with thirty-six minutes total elapsed time!
What a surge workout looks like: (remember please consult a health care provider before beginning a new exercise program)
Surge Workout: Beginner 3-5 minute warm up
15 seconds march or jog in place, as fast as you can
15 seconds rest
15 seconds march or jog in place, as fast as you can
15 seconds rest
15 seconds march or jog in place, as fast as you can
Rest 2 minutes
Repeat for a total of 3 rounds **This concept can also be applied when going for a walk outside or on a treadmill. Increase your speed/jog for 15 seconds and then slow down for 15 seconds, faster for 15 seconds, slow down 15 seconds, faster for 15 seconds.
Repeat for a total of 3 rounds **This concept can also be applied when going for a walk outside or on a treadmill. Increase your speed/jog for 15 seconds and then slow down for 15 seconds, faster for 15 seconds, slow down 15 seconds, faster for 15 seconds.
Surge Workout: Intermediate 3-5 minute warm up
15 seconds high knees
15 seconds rest
15 seconds squats or squat jumps
15 seconds rest
15 seconds push ups, floor or wall
Rest 2 minutes
Repeat until you have completed 3 rounds.
Repeat until you have completed 3 rounds.
Surge Workout: Advanced 3-5 minute warm up
30 seconds squat thrusts/burpies
30 seconds rest
30 seconds jumping jack push ups
30 seconds rest
30 seconds split squat jumps
Rest 2 minutes
Repeat until you have completed 3 rounds.
Tips to Squeeze Movement into Busy Days
1. PRIORITIZE. When something is important to us we make sure that it gets done. Exercise is important and needs to be moved up the latter on the todo list. What's more important 9 more minutes of sleep or getting a complete workout in before your day begins? I watching the morning news really going to improve your day?
2. SCHEDULE IT. If you are like me, things don't get done unless they are in my schedule for the day. I actually schedule in pen my workout times for the week. At times I will need to adjust the length or timing of my workout because things come up but since I already know it needs to be done that day it doesn't get lost or forgotten. (and it feels extra good to cross it off the list!)
3. BE CREATIVE. Multitask. Fit a workout in during another scheduled event. Surge down the aisles at the grocery store, or between stores when shopping at the mall. Go to the corner of the field or parking lot during your kids sports practice or during half time of a game. Kick up the intensity of your house work, run up and down the stairs to put away laundry. Do exercises at your desk or over your lunch hour at work. Put on some fun music while your kids pick up their toys and surge in the room with them.
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