“Do what you can, with what you have, where you are.” Theodore Roosevelt
If you want to start exercising here is a simple, workout you can do that doesn’t require any equipment. These workouts should take no more than 20 minutes to complete, but if you do them consistently, you will get results.
I believe that everyone should do a combination of strength training and cardio training. Both improve our physical and mental performance. I have written about the surprising effects that regular exercise has on our mood, focus, and mental performance so I won’t go into detail here, but if you aren’t aware of the many benefits, check out The Habit: Week-3 (Morning Exercise) It’s for the Mind more than the Body!
A great starter workout would be a two by two. Two strength training workouts, and two cardio workouts each week. If you want to make exercise a daily habit, you could go for a 20-30 minute walk on the other three days of the week. Example schedule:
Monday: Strength Training
Tuesday: Cardio Training
Wednesday: 20-30 minute walk (optional)
Thursday: Strength Training
Friday: Cardio Training
Saturday: 20-30 minute walk (optional)
Sunday: 20-30 minute walk (optional)
Here is a simple, NO EQUIPMENT Strength Training Workout Circuit. I provide hyperlinks for each exercise.
Perform these exercises in a circuit with only about 30 to 45 seconds between exercises. Perform 3 circuits. Do as many repetitions as you can. When you can perform more than 20 repetitions, advance to the next level.
Here are the simple, NO EQUIPMENT Cardio workouts you could perform.
|Cardio Options||Duration||Intervals (sprint: recovery)||Beginner||Intermediate||Advance|
|Outdoors Cardio||20-minutes||Intermediate [30-sec:30-sec]||Brisk Walk||Walk – Jog||Jog – Run/Sprint|
|Indoor Cardio||20-minutes||Advance [40-sec:20-sec]||Jog in Place or walk stairs||Shadowbox – Jog in place||Shadowbox – Jog in place|
While you don’t need any equipment to perform these workouts, you might want to check out my blog post, Gym in a Carry-on – The Business Travelers Fitness Packing List for a few inexpensive equipment suggestions.
It isn’t a lack of resources that typically holds us back, it’s a lack of resourcefulness. Change your habits, change your life!
Learn more Do what you can, with what you have, where you are. – Staying Fit While Traveling On Business
If you enjoyed this article, please LIKE and SHARE.
Follow us on Facebook
Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger.
The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.
#theFatLossHabit #FatLoss #WeightLoss #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation