Need quick exercise tips that really work!

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vic1383

Joined: May 11
Posts: 12

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Posted: 04 Jun 2011, 18:31
Hi... I'm new to this and am working a lot of part time jobs that keep me out at least 15 hours per day right now. No one else I know works this late and to try to go for a walk with someone when I do finally get home is tough. Any suggestions on actual exercises I could do by myself at home when I get home? I won't join a gym... lack of money and motivation play a huge role in that.
Oddity

Joined: Aug 10
Posts: 280

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Posted: 04 Jun 2011, 20:48
1. I would try to work out in the morning. After 15 hours it would be very hard to get motivated. But you aren't me, so who knows.

2.Walking/Speedwalking/Running would be relatively inexpensive (but you need good shoes).

3.You can do great things with body weight exercise. If you started out doing pushups that works a lot of upper body at the same time:

Check it at an angle (which is easier than the floor, move down in angle as you need to make it harder stairs are fabulous):
http://www.youtube.com/watch?v=PouVQ65LjOs


Squats are also really basic and functional:
http://www.youtube.com/watch?v=qRnGI3c5Jjs&feature=related
progressively harder:
http://www.youtube.com/watch?v=G3ux1w1xiPE

I suspect you are too heavy to do pull ups (who isn't), but you might manage some table rows? Not for rickety tables.
http://www.youtube.com/watch?v=9E_1onVeY7k

I would start out aiming to do one set of 8 repetitions of whatever, then add one more repetition the next session if you can and so on until you get to 12. Then in sessions after that see if you can do a set of 8, rest, do another 8. When you work up to 3 sets of 12, make it more challenging.

4. Sandbags can be used for weight on the cheap. After you do this body weight stuff 2 to 3 times a week for a couple of months make one yourself a sandbag and take things up a notch:

http://www.youtube.com/watch?v=vpo7XyIlV_Q
Then what to do with it
http://www.youtube.com/watch?v=Y3-uagl55-A&feature=related
or
http://www.youtube.com/watch?v=STi8iA6_chc&feature=related

I strongly suggest you Google instructions on proper form on the exercises named so you know how to protect you lower back. If you took my advice about lots of pushups, it will already be a bit stronger, but still. Keep the weight light to start, and take things slow. You can add more gravel later as you get the hang of it.

And that's about as inexpensive as I can suggest. You might check your library for "body weight exercises" or basic weight training books to educate yourself more than listening to a random yahoo on the web. I personally love The New Rules of Lifting for Women, but it's kind of heavy on the fun equipment like balls and cables or bands and such. Exercise bands are also a pretty cheap alternative, but this post is already too long. Oh what the heck:
http://www.youtube.com/watch?v=QJBOFbB1RGE
vic1383

Joined: May 11
Posts: 12

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Posted: 06 Jun 2011, 21:35
Wow... thank you!

I haven't had a chance to check out all the videos but I do love the use stairs for pushups... I am top heavy and have always found pushups too hard. I did them this morning and tonight!

Thank you!!!
Katirae

Joined: Mar 10
Posts: 30

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Posted: 07 Jun 2011, 07:13
There are some really great workout videos available that take 20-30 minutes- easy enough to fit in in the morning before getting out the door! Jillian Michaels' 30 Day Shred and Ripped in 30 are kick-butt workouts in only 20 minutes, with minimal equipment. I also like her Yoga Meltdown workout, which is 30 minutes. I don't know if you are a mom or not, but Lisa Druxman's Mama Wants Her Body Back DVD series is also great- 20 minute workouts designed to fit easily into your day. HTH! Smile
reti856

Joined: Mar 11
Posts: 456

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Posted: 07 Jun 2011, 09:13
I'm with Oddity on morning workouts when you are so busy with work or other committments. It can be so hard to get out of the bed so early sometimes, but when I force myself not to hit the snooze button at 5am and get up to do 6am bikram yoga, 6:30am spinning or 7am bootcamp before work in the mornings, I take the best advantage of my fresh-from-sleep energy, almost always get to work early after (wow!), feel great all day and usually have enough energy leftover when I leave work at 6pm to hit the elliptical or do HIIT for a 30 to 45 minutes without feeling like it's an awful chore. That grogginess and resentment passes in the morning if you force yourself to get your head off your pillow and move your body. Plus then your nights are free to relax, spend with family or do other tasks you'd like to get to (unless you're in night classes like me, boo hoo).
tanuki000

Joined: Jun 11
Posts: 2

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Posted: 07 Jun 2011, 09:55
if you really like the pushup idea - here's how to extend that a bit better:
http://www.hundredpushups.com/

greerp

Joined: Apr 11
Posts: 496

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Posted: 07 Jun 2011, 11:09
The best exercise you can do is weight training. You will get the most bang for your buck time-wise. Since you won't join a gym, buy some used free-weights, then you can work out at home.
Feisty174

Joined: Jan 11
Posts: 161

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Posted: 07 Jun 2011, 13:03
I have one of the 10-Minute Solutions dvd's, toning I think, for when I just don't have time. It's 4 or 5 10-minute segments on different body areas, and you can make your own program with as many or few of them as you like. I also do the 30-Day Shred, which we have in a Challenge right now, and it really works. But if all you have is 15 minutes one day, throw in a section of the 10-Minute Solution so at least you've done something.
briala

Joined: Apr 09
Posts: 18

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Posted: 07 Jun 2011, 22:08
I find the best way for me to get any exercise in during the day is to go on a walk on my lunch breaks. I mean, I'm already stuck at work, what else am I going to be doing? Sitting on my rear for an entire hour? Some of my co-workers have also gone for short walks on their breaks. Speaking of the 10 minute solutions, I did one of those 10-minute trainer sessions ONCE and I must say, it was intense!!!
Progress, not perfection, is what counts.
Grayce123

Joined: May 11
Posts: 7

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Posted: 09 Jun 2011, 09:51
Vic1383 are we in the same boat?! It can be hard working so many hours and trying to find time for your own goals! I try working out Comcast on demand they have one I really like under the work out programs (exercise TV) Chris Frytag! I really like her, not super hard but gets me breathing and combined with my boddy bug I not only feel it I can see it! I tend to do better in the am since I find I can be pretty drained from the day and working out in the am gets a pep in my step but on those days that are little slow going I can squeeze it in at any time and not have to rely on anyone else! Hope this helps! Good luck!!
NoChubbyMom

Joined: Aug 10
Posts: 188

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Posted: 09 Jun 2011, 09:57
Jillian Michaels is what I would suggest as well. 20-30mins and done and you do work up a sweat and you will feel and see a difference
~Shanna

"You have one true obligation, that's to contribute your best to the world. Visualize what you want & think big. Don't be afraid of what others think. We're all deserving of our dreams. Some of us realize it, some don't. You're not doing anyone any favors by living small. Embrace these truths and step up...the world is waiting."
--Jiilian Michaels

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H.L. Hunt

"I may not be there yet, but I'm closer than I was yesterday"



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