Summer time can be a hard time to focus on fitness. For one, it’s hot! Who wants to workout when all it takes to get sweaty is to walk out the front door? Not to mention that the kids are all home and, if your life is like mine, you’re bouncing between summer camps to try to keep everyone entertained. Who has time for themselves with all of that going on?
The answer is you! Getting in a workout doesn’t have to take all day, and you can even include the kids. Here is an easy workout you can do at home, without equipment, and with your little workout buddies.
The Warm Up
Before you start your workout, you need to warm up your body. Some good warm up activities would be going for a walk around the block (or doing a few laps around the backyard), having a dance party with your littles, or walking up and down the stairs a couple of times. Just do something to loosen up your muscles and get your heart rate up.
The Workout
This workout is going to combine cardio bursts with strength moves to keep your heart rate up (which helps burn calories) and tighten and tone your muscles. Your goal amount of time to workout is 20 minutes. Repeat the circuit as many times as you can in 20 minutes and rest for 30 seconds between each circuit. Are you ready? Get set, GO!
Jumping Jacks – 1 minute
Let’s kick things off with 1 minute of jumping jacks. If you need a low impact version, rather than jumping, take a wide step out and alternate legs while moving your arms the same way you regularly would. If you’re looking for something more intense, crisscross your feet when jumping together. Try to alternate what foot crosses in front.
Squats – 24X
We’re going to move onto squats next, 24 of them. Keep your form in mind when you are doing a squat. You want to put your feet about shoulder width apart and pretend you are putting your bottom down into a chair. Watch your knees and make sure they don’t cross your toes. While doing your squats, keep your core tight (think about the way you squeeze everything in right before your toddler does that running leap onto your tummy) and squeeze your buns. If you want to make this workout more intense, grab that little workout partner and hold them while you squat.
Run in place – 1 minute
Next cardio move, running in place for 1 minute. I don’t think this one requires any explanation.
Side Bends – 24X (12 on each side)
Moving on up to our mid-section. Go grab two water bottles if you want to add some extra weight. Stand with your feet about shoulder-width apart, and let your arms relax at your sides with your palms in. You’re going to bend sideways until your hand is about to your knee. Stand back up and bend to the other side. We are going to do this 24 times (12 on each side).
Plank – 1 minute
Now we are going to make sure that core is good and sore. It’s time to plank! Put your hands directly under your shoulders and make a straight line from the top of your head down to either your knees or toes (whichever you are putting on the ground). Squeeze your core and hold your position for as long as you can. We are shooting for 1 minute but you can take a break and come back up until you hit the minute mark.
Bicep Curls – 12X
It’s arm time. I hope those water bottles are still handy. Stand with your feet shoulder-width apart and hold a water bottle in each hand. You are going to curl your arms up so your hands come up to your shoulders, and then slowly lower your arms back down. We are going to do 12 bicep curls. If you would like a less intense workout, then you can either drop your water bottles or curl one arm at a time.
Imaginary Jump Rope – 1 minute
We are going to use our imaginations for this next move. Pretend you are holding a jump rope (are you back in 5th grade gym class, too?) and spin those arms while jumping. One minute, GO!
Step Back Lunges – 32X (16 on each side)
Back down to the legs now. We are going to do some step back lunges. Start with your feet close together and your hands on your hips. Take one deep step back while squeezing your buns and core. Bring your foot back to the starting position and repeat on the other side. We are going to do 16 on each side. If you want to make it more intense, grab that little person and hold onto them while you lunge.
High Knees – 1 minute
Last cardio move of the circuit–make it count! We are going to do one minute of high knees. Hold your hands out about belly button level and bring those knees up to meet your hands as fast as you can for 1 minute.
Tricep Dips – 12X
One more arm exercise. We are going to do some tricep dips so find a sturdy chair. Sit on the edge of the seat and put a hand on either side of your hips with your fingers pointing forward. Make sure that your feet are firmly on the ground and remember that the further out your feet are from your body the more intense the workout is. Slide your bum forward so its not on the seat anymore and dip yourself until your arms make a square (elbows at right angles). We are going to do 12 dips.
Now, rest for 30 seconds and repeat the circuit until your 20 minutes is up.
Cool Down and Stretch
When your 20 minutes are up, it’s time to cool down. Remember the walk you went on to warm up? It’s time to go for another one. Take some deep breaths while you go on your walk, and try to relax your muscles. Do some gentle stretches:
- Cross one arm across your chest while holding it with the other arm
- Reach behind your back with one arm and support it with your other arm
- Reach down and touch your toes
- Spread your legs apart and reach for one foot, then walk your hands over to the other foot
Take a couple of deep breaths and smile because you just got your workout in!
