Work Outs

For the Beginner:

Try some light walk-jogging. Head out with a small goal in mind, maybe 1-2 miles (or less, depending on how active you are). Enjoy a nice leisurely pace and then work your way up to a brisk walk, finally a stronger jogging pace. This work up should be over the course of a week or two, depending on your endurance and abilities. Don't over-work yourself!

 

The "I got this" fitness junkie:

http://www.womenshealthmag.com/fitness/quick-lower-body-exercises 

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http://www.womenshealthmag.com/fitness/easy-total-body-exercises

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20 minute running session

OR...

Try an 30 minutes to an hour's worth of your favorite workout video. 

I <3 Tony Horton's P90X and really want to try the 10-minute Trainer. 

I did try the INSANITY work out discs, but my knees really couldn't handle all that crazy mess. Try something new and find what's best for your body's needs. 

The total badass:

The superset is a great way to workout if you have limited time. Each cycle should take you two minutes. If you can do ten cycles of this you will total 300 pushups and 400 crunches. Not bad for 20 minutes! No resting in between sets! You basically rest by doing crunches. The two supersets you see below are great to alternate every other day.

Pushup/Crunch Superset:
Repeat 10 cycles of:
- 10 regular pushups
- 10 crunches
- 10 wide pushups
- 10 crunches
- 10 tricep pushups
- 10/10 Left/Right crunches

Leg / ab Superset:
Repeat 5 cycles of:- 20 squats
- 20 crunches
- 10 lunges per leg
- 10 crunches
- 20 calf raises
- 20 crunches

Running or Walking!

How much running or walking can you do in 20-30 minutes? Some people can run 3-6 miles or walk 2-3 miles in that time period. Try this one if you want to run.

Running
4 Mile Track Work:
- Jog 1 mile in 7:00-8:00
- Three sets of 1/4-mile sprints in 90-100 seconds
- Jog or walk - 1/4 mile

Six sets of:
- Sprint-1/8 mile
- Jog - 1/8 mile

Or you can mix the two types of exercise together and do what I call a Spartan Run.

Spartan Run:

- Run 1 mile
- 100 pushups in as few sets as possible
- 100 crunches
- Run 1 mile
- 75 pushups in as few sets as possible
- 75 crunches
- Run 1 mile
- 50 pushups in as few sets as possible
- 50 crunches

Swimming?

How much swimming can you do in 20-30 minutes? Some people can swim a mile in that time. Here is a great workout though if you want to mix a little PT with swimming.

Swim PT
Repeat 5-10 times:- Swim 100 yards
- Do 10-20 pushups
- Abs - 20-30

This is the ultimate workout I have ever done in under 20 minutes. The challenge is to do:

- 100 pullups as few sets as possible
- 200 pushups in as few 2:00 sets as possible
- 300 situps in as few 2:00 sets as possible

Do these as quickly as possible. You can alternate exercises after each set of maximum repetitions.