Yes, I hear this all the time. Friends come up to me and tell me they hate running or they have a bum knee/ankle or hip and running or cycling are out of the question. Well, guess what, you are not off the hook!! There are hundreds of ways to mix up a workout without ever stepping on a dreaded elliptical or treadmill machine!
Here are a few ideas that I’ve learned from crossfit that can be applied anywhere!
1. Ladder. Pick an exercise you can do such as push-ups, squats, or hang power cleans and then pick a fairly light weight for YOU. For example, perform 1 Back Squat on the first minute, 2 Back Squats on the 2 minute, 3 Back Squats of the 3 minute….and keep going until you can’t finish that number of repetitions in the minute. 12-15 rounds in a minute is a good number to shoot for!
2. Tabata. 20/10. 20 Seconds of Work, 10 Seconds of rest. 8 Rounds per exercise is the goal. This one can be done anytime anywhere! Situps, Pushups, Squats, Mountain Climbers, Tricep Dips…the list is endless!
3. Medicine Balls are a fantastic piece of equipment. You can use them for a variety of exercises all of which can build strength and cardio at the same time. You can do walking lunges with them, you can throw them, you can do partner sit-ups with them, you can do med ball cleans, you can do mountain climbers! Just google “exercises with medicine balls” and design your own workout!
4. Time itself! Other than tabata, you can always use the clock for an interval such as a minute. Climb stairs, jump on and off a curb, sprint with your kids at the park, run or hike up a hill. Make the effort hard, then, take a rest! 20 minutes of 10 on and 10 off would be a fantastic way to get a workout in outside or inside for that matter!
5. Kettlebells! One other fabulous piece of equipment- one piece of equipment people that can give you a total body workout while not requiring you to head to the gym and get on the dreaded treadmill! What weight to start out depends on you.. I range from the 25 KB for turkish get-ups to 53 pounds for swinging. Love the KBS.
What are your ideas to get a high intensity workout without getting on a machine?