As I posted awhile back, I’ve been doing the Crossfit AMRAP (as many reps as possible) work out Cindy a few times week. This work out is perfect for me. It’s 20 minutes of nonstop exercise using bodyweight.
You do a circuit of 5 pull ups, 10 push ups, and 15 squats and repeat for 20 minutes. That’s it! You can modify the exercise as needed — I mean, few of us can do strict pull ups, right? Do jumping pull ups or suspension pull ups (my favorite is using the TRX). Try to throw in full pull ups and full push ups as much as you can, but modify if needed. If you need a pull up bar, you can buy a one for your door or use a broom across sturdy chairs for more of a supine row. There are Youtube videos demonstrating these modifications.
Start your new year with a commitment to move more. Cindy makes it easy:
- Do it at home — no gym membership required.
- Modify as needed — you can be new to exercise.
- Do it any time — no hour + travel time commitment, just 20 minutes anytime during the day.
Cindy has many benefits because it is both bodyweight and short. I’ve posted about the advantages of HIIT on this blog. Short intense work outs are less risky for overuse injuries or overtraining. Not using external load means less risk of injury from accidents. Bodyweight exercises can be modified or progressed depending on how fit you are. And going hard for a short period affects our hormones in good ways that longer work outs don’t.
You don’t need to spend hundreds of dollars for 5am classes. You’ll get as much — and actually more — from 2-3 Cindy’s a week in your own home, park, or local rec center than from hours of moderate cardio or strength training at a gym.
No excuses in 2018!