I do mini/quick work-outs every day. It started out as just walking for 12 minutes to cut my insulin spike after eating, but turned into something I really liked, so I've morphed it into more of a mini-workout that I can do in as little as those 12 minutes, or for 30+ minutes.
It's actually done in my kitchen, which is connected to my dining room/living room with a huge fireplace in the center, as well as steps going downstairs on the side.
After eating
- 5 laps walking CCW
- 5 counter push-ups
- 5 laps walking CW
- 5 dips
- 1 trip down/up the stairs
Repeat
Switching from CCW to CW and adding the stairs keeps me from getting dizzy because it's only 35 steps round trip.
If I haven't just eaten then I push it a bit, and it's more muscle oriented.
- 5 laps light jog CCW
- 20 counter push-ups
- 5 laps light jog CW
- 8 dips
- 1 trip down/up the stairs
- 5 body-weight squats
Repeat
The dips get less and less, and I keep track of my HR continually, making sure that if I get into the 140's I dial it back. In a perfect world I'm after just over 120 bpm.
I do these daily, dialing back the CPU's/dips/squats if I'm sore at all, but keeping the cardio.
Daily averages last year were:
- 11k steps
- 70 zone 1 minutes
- 50 zone 2 minutes (really zone 1.5)
- 17 zone 3 minutes (really zone 2)
- 5 peak minutes
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