Mini Workouts: Versatile and Effective!

It takes more than desire to commit to be fit. The best way to prioritize physical fitness is to schedule workouts into your day--like you would other appointments. But unfortunately, the promises we make to ourselves are often the ones we break first.

If you promised yourself you would hit the gym three mornings a week but it’s just not happening, don’t beat yourself up. But don’t take that as a free pass not to exercise either!

Instead, why not promise yourself to be active for 30 minutes a day? This gives you the opportunity to exercise when you want and how you want. Maybe you can get 15 minutes in before the kids get up for school, and 15 minutes when they turn in at the end of the day. What counts is that you do something for just 30 minutes every day.

If you’re not sure about what you could be doing, I have put together some mini workouts that can be modified to suit your fitness level and time.

Mini Jump Rope + Push-Up Workout
Execution: Jump rope for 30 seconds, followed by 10 push-ups.
Modifications: You can intensify this workout by extending your jump rope sessions to 1 minute, or decrease it by cutting the jumping intervals to 15 seconds. On the push-up front, if you haven’t mastered the standard push-up yet, start on your knees. And if you don't have a jump rope, do jumping jacks.
Time: Repeat the intervals for the time you have allotted, whether it is 5, 10 or 15 minutes. Or set out to perform a certain number of sets, such as 5, 10, 12 or 15.

Mini Squat + Plank Workout
Execution: Perform 15 prisoner squats, followed by a 1-minute plank hold.
Modifications: Increase or decrease your prisoner squat repetitions according to your fitness level. Still too easy? Try pistol squats instead. If you struggle with a 1-minute plank hold, start with 20 or 30 seconds. If you’ve mastered the 1-minute plank hold, do a one-arm plank instead, or try holding one leg off the ground and to the side.
Time: Repeat the intervals for the time you have allotted, whether it is 5, 10 or 15 minutes. Or set out to perform a certain number of sets, such as 5, 10, 12 or 15.

Mini Lunge + Push-Up + Jumping Jack Workout
Execution: Perform 20 alternating lunges, followed by 10 push-ups, and 100 jumping jacks.
Modifications: If you haven’t mastered the standard push-up yet, start on your knees. If you’re cardio isn’t up to par, cut your jumping jacks in half, or jump for 30 seconds at a moderate pace. If you need more of a challenge, substitute your lunges for jump lunges!
Time: Repeat the intervals for the time you have allotted, whether it is 10 or 20 minutes. Or set out to perform a certain number of sets, such as 5 or 10.

What’s fun about these mini workouts is you can do them individually or mix and match them. For example, you could do the Mini Jump Rope + Push-Up Workout for 15 minutes, followed by the Mini Squat + Plank Workout for the other 15 minutes. If you don’t have a 30-minute block of time to exercise, you can break them up into two-15 minute session or three-10 minute ones.

I will be posting new and different mini workouts regularly on TheDrillCoach.com, so make sure to check back.

But remember, there are a million ways to be active. You can kick a soccer ball around with your kids at the park, or take your dog on a brisk after-dinner walk. If you’ve got to take your kids to football practice several nights a week, bring along a mini workout and exercise on the sidelines. Getting a buddy to join you is also a great motivator.

Just be active for at least 30 minutes a day!

Why does this matter to you? Because exercise comes in many different forms. You can dedicate 30-minutes a day to your well being with limited time--and no gym membership.