Quite often, these days, my workouts are rushed. Now that I’m teaching full time my days are long and my midweek gym sessions are squeezed in at 6.30am before I get the bus to work or quickly on the way home before tea and eastenders! I usually concentrate on having long sessions on Saturday and Sunday (at least 1hour) where I work specific muscle groups like legs or upper body – but in the week it’s usually a 30 min full body blast. Therefore I need to do a workout that works my whole body and gets my heart rate up quickly – no messing.
There are benefits to this kind of workout and although I’m not exactly an expert on all the technical stuff I know that doing high intensity exercise and getting a good sweat on, even if it’s for a short period of time, can burn just as many calories as a longer session of lower intensity.
So, here’s one of the workouts I do in my 30 min blast sessions. It takes roughly 20-25 mins which gives me a bit of time to warm up before and stretch after.
Completely 10 reps of each exercise in a circuit. Then move on to 9 reps of each, 8,7 etc descending until you finish with one of each.
PUSH UPS (picture A)
BURPEES (push up + jump up picture B)
BOX JUMPS (picture C)
TRICEP DIPS (picture D)
There is no set rest period in between circuits – I just do it as quickly as I can with a few short breaks for water etc.
Trust me, this is a total killer, whatever your fitness level. It’s hard but worth it – and such a sense of achievement when you’ve completed it! You can put in any exercise to this format to change it up and work different muscle groups.
Let me know if you give it a go?!
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The single best way I find to motivate myself when I’m feeling tired or lazy is to get a gym buddy to kick me up the bum and force me to workout. Luckily, I have the best and most brutal workout partner in my husband! Because Paul is so into his fitness himself he goes to the gym pretty much everyday, so if I tell him ‘I’m going with you tomorrow’ he will MAKE me go and not take no for an answer. Which is great if you’ve had a long day and your suddenly feeling like the sofa looks a lot more appealing than the gym bench…
It’s a really good motivator to have somebody who loves working out the gym with you. We help each other and (as you can see here!) cheer each other on! It could be anyone; a partner, a friend or even just someone you’ve met at the gym – but having someone to help push you that extra mile can really help when you’re feeling a bit ‘I’ll do it tomorrow.’
Have you got a gym buddy?
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Since I got married and I have lost my fixed ‘goal’ in terms of something to work towards I have struggled with motivation slightly. In the last few weeks since we got back from Portugal and work has been really full on I have noticed my gym routine start to slip slightly.
SO this week, I am back with a vengeance. I have pledged to attend the gym 5 mornings before work at 6.30am and adding extra cardio after work too. I pretty much despise cardio but by committing to a very short blast of running outside (20 mins max) after work every day I can seem to cope with it.
I am feeling really inspired at the moment by the Olympics and the likes of Laura Trott and Jess Ennis. Their abs!! Seriously – goals.
My abs are getting there and you can juuuust about see them in the right light (!!!) but take a lot of work and dedication to maintain.
I’m feeling motivated and ready to get back on it and embrace those early morning gym sessions again and boss it!