"Care for Women by Women"
1600 Sixth Avenue, Suite #117, York, PA 17403

Women's Institute for Gynecology & Minimally Invasive Surgery, LLC.

(717)840-9885

Short Workouts With Results

 

Have you ever heard of high-intensity interval trainings? They sound, well, intense, of course. But a perk of these types of workouts is that in only 20 or so minutes most days a week, if you give it your all, you’re likely to see results. And you don’t have to end each workout sweating like a pig and barely able to breathe – just make sure you’re putting solid effort in.

 

High-Intensity Interval Training (HIIT) workout                               

(warmup)

  1. Boxer’s shuffle to music with a beat for 20 seconds.
  2. Swing arms back and forth while you step side to side for 20 seconds.
  3. High knees with opposite elbow crunch for 20 seconds.
  4. Low squats with windmill arms (circle up over your head, then down to your toes as you squat) for 20 seconds.
  5. Jumping jacks for 25 seconds.

 

(workout)

  1. Jump squats – touch ground between legs at the bottom, arms over your head on the jump.

  2. Power curtsy – sweep one leg behind you, lunging down onto that knee. Bring legs back together and do a little hop. Try with your arms overhead as you jump.

  3. Plank squats – jump your feet from a plank to a squat; hold the squat for one. Don’t stand all the way up, then back to the plank.

  4. Downward dog – kicking one leg as high in the air as you can get it. Swing leg under and tuck knee close to your shoulder, then switch legs.

  5. Pushups – on your knees, or on your toes if you can, keeping that line between your shoulders and knees straight.

  6. Squats – as low as you can go, using your hips to get back up (not your knees!).

  7. Crunches – with your legs straight in the air, reaching hands up toward your toes.

  8. Tricep dips – on the floor or on a step. With knees bent is easier, with legs straight works your triceps and core more.

  9. Reverse lunges – not touching knees on floor.

  10. Pushup rows – in pushup position, pull one elbow back up in a straight line, then switch arms, keeping a solid pushup position with the length of your body during each move.

While most of these exercises are simple to do, many of them work specific muscle groups, like your shoulders or thighs, while also giving you some great cardio. And the results of these HIIT workouts? Losing inches and pounds, although you will also put on muscle. “Strong is the new skinny” isn’t just a saying, it’s the truth!

 

For more ways to make healthy choices or help with any health issues you’re facing, click below to contact us. We look forward to hearing from you!

 


S
incerely,

Dr. Julie Drolet

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