Fitness Express

Kicking it into gear today with an Express Fitness Workout from Fitness Magazine and a mix of cardio.

Cardio/Warm-up: 12 minutes (3 songs)

Fitness Magazine's 10-minute"Flab to Firm - Fast!"

You'll need a mat and a pair of 5- to 10-pound weights.

• Triceps press/knee tuck (triceps, abs and hips)
• Wide stance deadlift (lower back, butt and legs)
• Plie-Curl combo (biceps, abs, hips, butt and legs)
• Rocket squat (shoulders, abs, butt and legs)
• Single-leg row (shoulders, abs, back and legs)

You can find this specific workout in the February issue of Fitness or click here for more 10-minute workouts from Fitness Magazine.

Cardio/Cool-down: 8 minutes (2 songs)

All around the town

For today's half-hour workout, I took advantage of the sunny, crisp cold weather here in Olympia.

Lots of beautiful places to walk around our city! Today I took:

• A 15 minute round-trip walk to the Capitol building, including two flights of stairs, to attend a meeting.
• A five-minute walk from our parking spot three blocks away to a coffee shop.
  
• Another 10 minute walk from a coffee shop downtown to back to my office.

Had to work late so no walk to class.

Get back on the ball

OK... Cold has subsided and I'm craving some exercise!

Exercising with a stability ball uses twice as many core muscles as classic belly toners like the crunch and the sit-up. With swimsuit season just over three months away, it's time to get on the ball!

Today I worked out with Gaiam video's Balance Ball for Beginners featuring Suzanne Deason but you can find a nice half-hour workout for free here at Good Housekeeping.

Have fun and relax.

Starve a cold, feed a fever? Or is it the other way around?

Sorry I've been AWOL for a while. I've picked up the winter cold that has been making its way around the office but plan to get back in the saddle as soon as my chest congestion clears up.

So when is it okay to workout with a cold?

Women's Health says:

"The general rule is that if your sickness is above the neck, such as a runny or stuffy nose or general cold symptoms, it is okay to exercise at a moderate intensity. Remember that now is not the time for intense interval training. Take it easy Cowgirl! On the other hand, if you are dealing with any flu-like symptoms or a cough that won't quit, rest and give yourself a little TLC or find someone who will."

Off to bed... wish me luck for a speedy recovery!

No-Gear Workout

Can't afford a gym membership? Don't have a bunch of room for equipment? Women's Health Magazine has a workout for you.

Today's half-hour workout is the No-Gear Workout!

• Move1: Squat Chop
  Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears . Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee. Return to standing and repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
• Move 2: Rock 'n Roll
  Get in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Repeat to the right. That's one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets.
• Move 3: Lunge Reach And Twist
  Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot. Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right. Return to standing. That's one rep. Do 12 to 15 and repeat on the other side. That's one set. Do three, resting for 30 seconds between sets.
• Move 4: Pushup Crawl
  Get in plank position with your hands wider than shoulder-width apart. Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow. Return to plank position, then push back up to start; repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
• Move 5: Grand Plie Jump
  Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you're low enough to touch it with your fingertips. Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
• Move 6: Tricep Pushup
  Get in plank position with your hands shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets. To make it easier, lower your knees to the ground. There's no shame in girl pushups!
• Move 7: Flamingo Reach And Press
  Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes. Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you . Lower your left leg and repeat on the other side. That's one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.

Have a great day!

Hike to the college

With class on Tuesday, my half-hour workouts are limited to the fifteen minute treks to and from the community college near our home. It's not an intense workout but everything counts when you're working to increase your fitness level!

Monday Hill Climb

When you need to jump-start your metabolism, a little hill climb can really do the trick. Today, I simply selected "hill climb" from my treadmill's pre-loaded workout menu and set my MPH to 3.5.

• Warm-up: 4 minutes at incline level 2
• Climb: 2 minutes at incline level 3
• Climb: 2 minutes at incline level 4
• Decline: 2 minutes at incline level 3
• Steady: 2 minutes at incline level 2
• Climb: 2 minutes at incline level 3
• Climb: 2 minutes at incline level 4
• Decline: 2 minutes at incline level 3
• Steady: 2 minutes at incline level 2
• Climb: 2 minutes at incline level 3
• Climb: 2 minutes at incline level 4
• Decline: 2 minutes at incline level 3
• Cool down: 4 minutes at incline level 2

Saturday at the market

Today my father and I hosted out-of-town visitors with walking tour of the Seattle Aquarium & waterfront and the Pike Place Market.

Recognizing that everything counts when it comes to fitting in fitness, here's today's half-hour workout:

• 10 minutes: Light walking on the Seattle waterfront (the visit to the Aquarium includes too many starts and stops so no workout points there!)
• 3 minutes: Walk up six flights of stairs from Alaskan Way to the top of the market.
• 14 minutes: Light walking around the market
• 3 minutes: Walk down six flights of stairs from the top of the market to Alaskan Way.

To learn how many calories you burn doing everyday things like this, visit Fitness Partner's Activity Calculator. Just type in your weight and how long you exercised.

Relax... it's Friday

It's the end of the week. Time to relax and enjoy the weekend. Why not start it off right with a half hour workout designed to help you de-stress.

Today's workout is courtesy of FitnessMagazine.Com -- complete with videos demonstrating each move. Add a five minute cardio warm-up and cool down to complete your half-hour workout today.

Warm-up: 5 minutes walking on the treadmill

Your 20-minute Workout for Stress Relief:

• Dancing Half-Moon
• Rolling Knee
• Dancing-Dog Prep
• One-Arm Plank with Toe Hold
• Water Wheel

Cool down: 5 minutes walking on the treadmill

Enjoy!

Half-hour housekeeping

Did you know you could burn more than 300 calories just cleaning house?

Today's half-hour workout takes advantage of one of the oldest forms of exercise as I prepare for house guests this weekend.

Warm up: 5 minutes
Tidying up the dining room

Work out: 20 minutes
Scrubbing down the bathroom floor, shower and counters

Cool down: Vacuum the living room.

Total calories burned: As many as 150 depending on your size.

Weight tracker: 33 pounds to go!

Practicality

So last week, we talked about finding creative solutions to those days when you're up earlier than usual, you have evening engagements and you can't find the time to work in your workout... not even a half hour.

Today marked the start of a new class down at the college near our home so rather than skip the workout all together, I walked back and forth to class.

No intervals.

And you can't really call it "endurance."

But it was 30 minutes of walking none the less.

Hope you had a great day!

Fitness Magazine 30-minute

Fitness Magazine's West Coast editor led me through my half-hour workout today through a great little video that came with my subscription a couple of years ago. I doubt they still sell the little VHS I used tonight but while I was out at their site, I found this cool "Build your own workout video" application.

In the meantime, here's what I did tonight:

Warm up: 5 minutes (one song) on the treadmill

Workout: 2 sets of 8 reps, no rest between, using 5-lb weights

Arms

• Bentover row
• Bentover rear flyes
• Combination (one row, one flye)
  

Abs

• Standing side crunches

Arms

• Bentover bicep curls
• Bentover tricep extensions
• One bicep, two triceps

Abs

• Knee lift, shoulder twists (abs)

Arms

• Overhead triceps presses
• Shoulder curls
• Two overhead triceps presses, one shoulder curl

The video allows you to quit here for a quick 15-minute workout or keep going... But this isn't 15-minute workouts.com!

Onward...

Legs/Butt

• Dead lift
• Rear leg curls-switch legs, repeat sets

Abs

• Side leg lifts with side bend

Thighs/Butt

• Stationary lunges
• Pulsing lunges
• Switch legs, repeat sets

Abs/Butt

• Bridge, reach leg to ceiling, repeat reps on both sides
• Bridge with leg lift and lower, repeat reps on both sides
• Bridge with alternating leg to ceiling, leg lift and lower, repeat reps on both sides

Abs

• Scissors
• Scissors, double time
  
  
• Oblique crunches
• Oblique crunches with leg lift
• Repeat reps on both sides
  

Cool down and stretch

Phew!

Weekend endurance

Today we're doing a nice 30-minute endurance walk.

Warm Up: 5 minutes RPE 3-5

Workout: 20 minutes RPE 6-7 (vary increased speed and increased incline to mix it up a bit)

Cool Down: 5 minutes RPE 3-5

I'm trying out the iTunes iMix application.

Have fun!

Back on track

Missed a day yesterday. Like many of you, I'm going to have to establish a routine that takes into account busy days at work and after-hours socializing.

I've been enjoying my after work routine but as work grows more busy, it's time to start planning for the days when I won't get home in time to fit in a workout. Tips are welcome!

Now today's workout...

Warm-up: Five minutes at RPE 3-5

Short Cardio: 10 minutes at RPE 5-6

Combo Strength Training (courtesy of the Body + Soul Challenge: 35 days to a new you!)
I skipped ahead to Wednesday of week 3...

What you need: 5 pound weights, yoga mat optional

• Plie w/ bicep curls: Drop into a plie while curling weights up, lower weights as you come to standing position. Two sets of 10-15 reps
• Lunge with Dumbbell Twist: Lunge forward with your left foot with a weight held in two hands, twist right elbow to knee, twist to front and return to start. Two sets of 10-15 reps on each side.
• Plank with Leg Lift: Start in modified plank pose, lifting body up on elbows and toes, lift right leg 8 inches, then down, switch to left leg, then down, alternating 10-15 times on each side. Repeat.

Cool down: Five minutes, RPE 3-5.

Have a great weekend!

Checkpoint Charlie

Today was my yearly physical-- fasting and everything.

The checkpoint has been officially set.

New goal: Reduce BMI as well as weight.

If you're interested in finding out more about your BMI, check out the Centers for Disease Control Body Mass Index site--or the image here.

The doctor also gave me a tetanus shot so today is officially a "day of rest" while my arm stops hurting.

See you tomorrow!

Weight tracker: 34 pounds to go.
BMI Tracker: 5 points to go.

Travelling Tuesday

Since today was just a simple endurance workout, walking on the treadmill for 30 minutes, I'll treat you to a playlist:

• Sexyback - Justin Timberlake & Timbaland
• When I Grow Up - The Pussycat Dolls
• Raspberry Beret - Prince
• Piece of Me - Britney Spears
• Makes Me Wonder - Maroon 5
• I Want You To Want Me - Cheap Trick
• Run-Around - Blues Traveler
• Red Red Wine - UB40

Click on the links to build your own list on iTunes and have a great workout!

Just like a Monday...

Well, if there's any time to receive the harsh reality that you are totally out of shape, it's a Monday.

Today I took at stab at Self's "Great 1-month slim-down" designed by The Biggest Loser's Jillian Michaels.

Best news: I have all the equipment: a stability ball, a step and 3- and 5 -pound weights.

Here's your half-hour workout... and my editorial comment.

Warmup: Five minutes of cardio of your choice.

Workout: Your goal: Three sets of 12-15 reps of each exercise every other day. Click on the links for the full descriptions and photos-- or watch this great video for even more guidance.

• Power Pike- Start in a push up position with your feet on the stability ball and roll up into a pike and back down. Can't do this one yet...
  
• Plank-up-Start in plank pose with both elbows on the ground. Lift right leg so you're balanced on the two elbows and left toes. Press the right arm straight then the left then lower back down. Could do two of these before collapsing in a pitiful heap. Decided to switch to chest presses with 10 pound weights in each hand to build up upper body strength.
  
• Reverse squat- Whoo hoo! Something I can do.
• Hot-stepper- This is a great thigh-burner!
• Flye crunch- Whoo... this is a killer.
• Take a bow-Another hard one but not impossible!
• On your mark- Another great thigh-burner.
• Prime climb- Probably the easiest of the exercises, which makes me think I'm doing it wrong!

Cool down: Five minutes of cool down on the cardio machine of your choice.

In the interest of full disclosure, I only made it through six of the eight exercises and could only do two sets.

I will not be defeated! You'll see this workout again...

Your day of rest

Most fitness professionals recommend a day of rest once or twice a week. I'll be taking down all my Christmas decorations today --burning a few calories-- and I'm almost certain it's going to take more than a half hour!

Saturday power stroll

Returning to the Shape "Break Down the Fat Barrier" workout, we're modifying the endurance workout to fit our half-hour goal.

Of course, since it's Saturday, there's nothing stopping you from doing the 50 to 60 minutes recommended by Shape.

Total workout time
30 min.

Warm-up
5 min. at RPE 4

Workout
20 min. at RPE 5-6

Cool-down
5 min. at RPE 4

Fitness tidbit of the day:
What's RPE? Rate of perceived exertion. It's a common term in fitness circles describing your level of intensity. Weight Watchers also has a nice description of RPE.

Generally:

• 1-4= No exertion to light exertion, easy to talk, no sweat.
  
• 5-6= Somewhat hard, breathing heavier, sweating after about 10 minutes of activity, can talk but probably not sing.
  
• 7-8= Hard, breathing heavy, talk in short sentences, sweating after 3 to 4 minutes.
  
• 9-10= Very hard to maximum, breathing hard, hard to talk, sweating quite a bit.
  

Good luck and stay fit!

Weight tracker: 34 pounds to go.

Day 2: Twice as Toned

Today's workout is modified from the January issue of Fitness Magazine...And if you like to multi-task, this workout is for you!

All you really need is a pair of 3-5 pound dumbbells and a low bench or step.

Be sure to check out the video or Twice as toned in (less than) half the time, by Michele Olson, Ph.D., in the January issue of Fitness Magazine for detailed instructions.

Warm up for five minutes on the cardio machine of your choice or march in place.

• Squat hop and press (shoulders, abs, hips, butt and legs): Do eight reps. Switch legs and repeat
• Runner's Lunge (shoulders, arms, chest, abs, butt and legs):Do 16 reps total, alternating sides
• Speed Skater (shoulders, back, arms, abs, butt and legs): Do 16 reps total, alternating sides
• Plie squat row (back, arms, butt, legs):Do eight reps
• Cheerleader raise (shoulders, arms, abs, legs): Do eight reps quickly then switch sides and repeat
• Kick and punch combo (shoulders, arms, abs, butt, legs): Do 16 reps total alternating sides
• Plank twist and push-up (shoulders, back, arms, chest, abs): Complete series 8 times
• Step-up and row (chest, abs, butt, legs):Do 16 reps total alternating sides

Cool down for five minutes on the treadmill or marching in place.

Fitness tip of the day: The American College of Sports Medicine says if you increase the pace of your workout, you can take off more inches in less time.

Weight tracker: 35 pounds to go.

Happy New Year!

Welcome to HalfHourWorkouts.Com. Day one of the New Year's resolution.

Join me every day for a new half-hour workout to keep you (and me) motivated-- and accountable --to fulfill our New Year's Resolutions!

Why only a half hour? Well, why work out longer?


New guidelines from the Federal Department of Health and Human Services indicate that the harder you work, the shorter your workouts can be.

Today's workout is a standard interval workout on the treadmill, adapted from Shape.com. Remember to really work it!

Warm-up
5 min. at RPE 4-5

Workout

• 1 min. at RPE 7-8 followed by 4-min. "recovery" at RPE 3-5
• 1 min. at RPE 7-8 followed by 3-min. "recovery" at RPE 3-5
• 30 seconds at RPE 8-9 followed by 90-second "recovery" at RPE 3-5
• 1 min. at RPE 7-8 followed by 4-min. "recovery" at RPE 3-5
• 1 min. at RPE 7-8 followed by 3-min. "recovery" at RPE 3-5

Cool-down
5 min. at RPE 2-3

Read more about how interval training helps you lose weight at Shape: Break the Cardio Barrier.

Weight tracker: 35 pounds to go.