Sometimes, I find Alexander and his Terrible, Horrible, No Good, Very Bad Day to be extremely relatable. Today I had planned to till the back yard. When I woke up, it was raining and even after it started drying up, the tiller wouldn’t start. Now I’m moody and I skipped my workout anticipating the yard work. So, what are we going to do about it?
Well, not working out is not really an option. Not for me anyway. Rest days are definitely good and you should have them. I just don’t really define rest days as days where I don’t do anything at all. That’s not to say that you shouldn’t sometimes skip your workout. We all have really bad days, get sick, are too busy, or have other reasons to just… skip it. But on days when I want something light or if I just don’t want to work out because I’m in a bad mood, this is a better option.
10 Minutes of Yoga
We’re going to start this lazy workout with some really good yoga. Now, don’t get me wrong, Yoga can get super intense and there are moves that have me on my booty after a few seconds of trying to hold the position. But it’s also easy to do the easy stuff! Yoga is great because anyone can do it and most of the basic stuff, you don’t even need any extra equipment. Here’s my lazy day yoga routine:
Minimum Effort Cardio
This is a bit harder but honestly, you should still get your heart rate up even if you’re not going for your usual run. You can go through this routine pretty quickly though:
10 Mountain Climber
30 Seconds Run in Place
20 Jumping Jacks
10 High Knees
30 Seconds of butt-kicks
30 Seconds of Jump Rope (optional)
Repeat this another two times to get a decent cardio workout on an off day!
No Equipment Strength Workout
I think a lot of these are good for at-home workouts anyway, even on normal days. Just increase or decrease your intensity or reps. I won’t give exact numbers on this, it’s just good ideas for what you want to include in your rest-day workout.
It’s the first day of Week 2 in my health journey and I’m so excited to keep going. I had a super early run this morning and I still need to get in my HIIT workout for the day (if you guys are interested in seeing what I’m doing, you can find that workouthere). My biggest issue hasn’t actually been with keeping up my workouts, but more with counting my calories. It’s just so ingrained in me that I want to snack, it’s hard to resist in the name of weightloss.
As for what I’ve included in my second week workout and why, my bare minimum is to do cardio every day. Most days that means at least a mile on the treadmill, but I’ve included the stair climber and elliptical on one day to help me train for going on more hikes this summer. The end goal there is to not be panting on a 1 mile trail. Since the stairs are a bit higher impact I thought I’d split that day with a low impact elliptical run to finish it off.
The HIIT workouts are intense but a fun challenge and really push you to your limit. I’m still modifying the planks and burpees a bit, but we’re getting better. Later this week, I’ll post exactly what my arm, leg, and core day workouts look like so you can train with me if you’d like.
On a final note, I’m so happy to be a part of Amazon’s Affiliate program, especially because I get to share with you guys a special offer for Audible. I love listening to audio books when I workout, especially Harry Potter. And right now, if you guys sign up for a free trial through my link here, you get TWO free audio books. It’s such a great tool for your day, and you can help support this blog!
I’ve heard of HIIT (High Intensity Interval Training) workouts before and am definitely interested to try them. It’s supposed to be great cardio because pushing your heart rate up and then taking short rests in between makes your body crave oxygen and boosts what a lot of experts call “The Afterburn Effect.” Most articles I’ve read on HIIT attribute part of the fad to a survey the American College of Sports Medicine on Fitness Trends for 2017. But I’ve seen some date the trend back to 2014.
Here’s why I’m interested in it:
Supposedly boosts metabolism
Increases your heart rate without running
I have a gym membership but so far I’ve been focusing more on the cardio machines. For some reason, I’m slightly hesitant to have people watch me grunt out a 50lb bench press. I intend to get up to it soon, I just want to build up my confidence mostly.
I’ve seen a few HIIT workouts online but I’m interested in piecing together my own, in part because some of them seem past my ability right now and in part because since I already am running, I’d like to pick out a few lower-impact exercises. So below is the HIIT workout I’ll try after my cardio today. I’d love for you guys to try it with me and tell me what you think!