My goal is to show you how to get fit at home in six minutes, so I post workout videos from the comfort of my own home. These videos are not perfect, and I’m okay with that. This video is actually the third of a five-part series. However, it is my second 6-minute low-impact workout. It is a Tabata style workout that features 2 Low-Impact Exercises: Torso Twist and Standing Side Crunch
One round of Tabata is four minutes long. By adding a short warm-up and a quick cool down, we get a six-minute workout that will jumpstart your metabolism today…especially if you do the workout first thing in the morning.
Featured Exercises
Torso Twist
Stand with knees slightly bent and feet hip-width apart
Point elbows to the floor
Keep abs engages
Rotate from side to side
Options:
Stand still
Squat
Squat and add knee lift on every third twist*
Standing Side Crunch
Stand tall with feet hip-width apart
Lift right arm overhead to the left
Pull arm down while actively engaged the right obliques (side core muscles)
Repeat desired number of reps
Switch sides
Options:
Keep both feet on the floor
Lift right leg while crunching on right side
Place one hand behind head and opposite hand toward floor*
Next Week
There will be another 6-minute low-impact workout featuring different exercises.
My goal is to show you how to get fit at home in six minutes, so I post workout videos from the comfort of my own home. These videos are not perfect, and I’m okay with that. This video is actually the second of a five-part series. However, it is my first 6-minute low-impact workout. It is a Tabata style workout that features 2 Low-Impact Exercises: Speed Bag and Back Fat Blaster.
One round of Tabata is four minutes long. By adding a short warm-up and a quick cool down, we get a six-minute workout that will jumpstart your metabolism today…especially if you do the workout first thing in the morning.
Featured Exercises
Speed Bag
Stand tall will both arms raised overhead and up to the side
Keep abs engaged (stomach muscles pulled in tight)
Rotate your arms wrist over wrist toward the ceiling
Switch sides
Options:
Stand still
Squat
Shuffle
Bounce *
BackFat Blaster
Stand tall with arms up in the air like football goalposts
Slowly lower elbows toward ribs while adding resistance by squeezing muscles in the upper back
Return to starting position
Options:
Stand still
Squat*
Jump Squat
Next Week
There will be another 6-minute low-impact workout featuring different exercises.
As I said in a previous post, “Every exercise is not for every body!”
There are TONS of reasons why some people are unable to do a variety of high-impact exercises that are known to result in a high-calorie burn and significant weight loss. Sometimes they are recovering from an injury. Maybe they’re just starting their fitness journey.
Rest assured, you can still get a good workout by doing low-impact exercises.
This video is actually first in a five-part series, so let’s get to those exercises. The asterisk (*) in the options indicates the option featured in the video.
Upper Body Exercises
Speed Bag
Stand tall will both arms raised overhead and up to the side
Keep abs engaged (stomach muscles pulled in tight)
Rotate your arms wrist over wrist toward the ceiling
Switch sides
Options:
Stand still*
Squat
Shuffle
Back Fat Blaster
Stand tall with arms up in the air like football goalposts
Slowly lower elbows toward ribs while adding resistance by squeezing muscles in the upper back
Return to starting position
Options:
Stand still*
Squat
Jump Squat
Core Exercises
Torso Twist
Stand with knees slightly bent and feet hip-width apart
Point elbows to the floor
Keep abs engages
Rotate from side to side
Options:
Stand still*
Squat
Squat and add knee lift on every third twist
Side Cruncher
Stand tall with feet hip-width apart
Lift right arm overhead to the left
Pull arm down while actively engaged the right obliques (side core muscles)
Repeat desired number of reps
Switch sides
Options:
Keep both feet on the floor*
Lift right leg while crunching on right side
Lower Body Exercises
One-Legged Jumping Jacks
Stand with feet hip-width apart and arms at your sides
Step out to the side with one leg while raising arms up in the air
Step leg back to starting position while lowering arms back to sides
Options:
Lift arms only as high as your shoulders
Lift arms all the way up as if doing jumping jacks*
Kick legs out to the sides
Side Leg Lift
Stand with feet together and hands on hips
Lift one leg out to the side
Return to starting position
Options:
Hold onto a chair for balance
Lift leg in air and return foot to floor
Lift leg in the air and lower foot without letting it touch the floor
Rear Leg Lift
Stand with feet together and hands on hips
Lift one leg to the back
Return to starting position
Options:
Hold onto a chair for balance
Lift leg in air and return foot to floor
Lift leg in the air and lower foot without letting it touch the floor
Chair Squats
Place chair directly behind you
Perform squatting motion
Return to standing position when you feel the chair on your legs
The Next Steps
In the coming weeks, I will post four different Tabata style workouts based on these exercises.
This is the final video of a five-part series. However, it is the fourth Tabata style workout that features two Gliding Disk exercises: plank push-ups and the inchworm.
One round of Tabata is actually four minutes long. By adding a short warm-up and a quick cool down, we get a six-minute workout that will jump-start your metabolism… especially if you do this workout first thing in the morning.
Plank Push-up
Start in a straight arm plank position with weight evenly distributed
Keep gliding disks under your hands
Slide right hand out to the side while performing the down phase of a push-up
Slide right hand back to the center while performing the up phase of a push-up
Return to starting position
Options:
Stay on one side to complete continuous reps
Alternate arms*
Rest on knees instead of remaining on your feet *
Inchworm
Start in a straight arm plank position with weight evenly distributed
Keep gliding disks under your feet
Keep your legs straight and slide your feet as close to your hands as possible
This is the fourth video is a five-part series. However, it is the third Tabata style workout that features two Gliding Disk exercises: mountain climbers and up/down planks
One round of Tabata is actually four minutes long By adding a short warm-up and a quick cool down, we get a six-minute workout that will jumpstart your metabolism…especially if you do this workout first thing in the morning.
This is a tough workout, folks! But it’s totally worth it.
Featured Exercises
Mountain Climbers
Start in a straight arm plank position with weight evenly distributed
Keep gliding disks under your feet
Bend your knees and slide them toward your chest and back one at a time
Options:
Slide knees to the center toward the chest one at a time*
Slide R knee to L elbow then L knee to R elbow
Up/Down Plank
Start in a straight arm plank position with weight evenly distributed
Keep gliding disks under your feet
Bend right arm and left arm to lower into elbow plank
Straighten arms to return to straight arm plank
Options:
Start in elbow plank and transition to straight arm plank
Start in straight arm plank and transition to elbow plank*
Perform a push-up while in straight arm plank, then transition to elbow plank
Next Week…
I’ll feature that last two gliding disk exercises in the last six-minute workout of this series.
A quick glance at the title might cause you to think, “Wait! We talked about this a couple of weeks ago.” But that’s not true. We talked out HOW you can find time for fitness. Today we’re tackling WHEN you should workout during the day.
Here are two quick ways to figure out when you should workout.
Check Your Schedule
Take some time to write down everything you do for three consecutive days. Although you don’t need a minute-by-minute account, it is crucial to t least jot down what you every hour on the hour. It’s typically best to choose at least one day of the weekend in this exercise.
Why am I telling you to recount 72 hours of your week? Most people are creatures of habit, doing the same thing day after day. Our weekends are similar, too. By jotting down precisely what your days look like, you will be able to find pockets of time that you didn’t realize existed.
You will be able to schedule your work out sessions during that time without disrupting anything else in your schedule!
Stay True to You
Some experts say that it’s best to exercise first thing in the morning because it jump-starts your metabolism. Others caution you against exercising in the evening because it may negatively impact your sleep. There are even those who advocate exercising in the middle of the workday to help boost productivity.
Regardless of what anyone says is the best time to get in a workout, you have to do what’s best for you.
If you’re not a morning person, don’t commit to a 5 am run. If you’re in bed by 8:30 every night, don’t plan to workout at 7:30 in the evening.
Putting it All Together
Though it seems alarmingly simple, looking closely at your existing schedule and staying true to yourself are the best ways to figure out when you should work out during the day. In some cases, you’ll exchange downtime for exercise. In other cases, you may replace watching TV with working out. In all cases, you’ll be on your way to a healthier lifestyle.
Don’t forget to hop on that scale today and see where you are. If you didn’t lose anything, but you maintained where you were last week…that’s a major win!
This video is actually the third of a five-part series. However, it is my second 6-minute gliding disc workout. It is a Tabata style workout that features 2 Gliding Disk Exercises: knee tucks and slide crunch.
One round of Tabata is four minutes long. By adding a short warm-up and a quick cool down, we get a six-minute workout that will jumpstart your metabolism today…especially if you do the workout first thing in the morning.
Featured Exercises
Knee Tucks
Start in a straight arm plank position with weight evenly distributed
Keep gliding disks under your feet
Bend both knees simultaneously and slide them toward your chest
Return to starting position
Options:
Slide knees to the center toward the chest*
Alternate knees to right elbow then left after returning to starting position
Slide knees to the right-start, center-start, left-start, center-start, and repeat
Mermaid pose.
Sliding Side Crunch
Sit in a “mermaid” pose with right leg in front
Extend right arm to the floor with a gliding disk under your hand
Slide to the right, maintaining your balance
Return to starting position
Switch to the left side
Next Week
I’ll feature two more gliding disk exercises in another six-minute workout.
One of the most challenging things to do when starting your fitness journey is figuring out your exercise regimen, as in what are you supposed to do. You may know what you need to do, but you don’t have much experience in creating an exercise regimen.
The first month of 2020 is over in a little over a week! If you’re reading this post, that means you made a commitment to get fit this year.
Here are four quick tips for creating a manageable and realistic exercise regimen.
Tip #1: Be True to Yourself
This is super important. There are a ton of fitness trends out there. If you do a little research on the best or most effective types of exercise, you’ll find support for nearly everything.
Some will sing the praises of Zumba Fitness. There will be strong advocates for hitting the weight room. Others will say that CrossFit is what’s best. Then there’s the group that’s in favor of pounding pavement, and running for weight loss.
It may sound hard to believe, but all of them are right…for themselves. However, what works for them might not work for you.
To create an exercise regimen that you’ll stick with, it is super important for you to be true to yourself and your interests. If you despise running, avoid joining a program geared to race preparation. Don’t sign up for a dance fitness class if you hate dancing…even if all of your friends are begging you to join then.
Find out what you like to do and create your exercise regimen based on that.
Tip #2: Be Specific
It’s also crucial to know exactly what you want your outcome to be. In the words of Steve Covey, “Begin with the end in mind.” In other words, you need to know your outcomes, or desired results, before you begin creating that regimen.
Creating an exercise regimen without knowing your outcomes is like planning a vacation with no destination.
Tip #3: Start Small
Doing something small every day will pave the way for creating an exercise regimen.
A common mistake people make when attempting to create an exercise regimen is either to work out nearly every day of the week or to really long and intense exercise sessions. Quite honestly, there’s nothing wrong with either of those pursuits. However, they should probably serve as the end goal rather than a starting point.
It’s better to start small. Aim for ten minutes of exercise twice a week that first week. It might not sound like much, but those small successes will feel like major victories.
Tip #4: Be Consistent
If you haven’t exercised in a while, you’re going to need to discipline yourself. You’ll have to work out when you simply don’t want to.
The keys to success here it to keep it at it until it becomes second nature.
Need Some Help?
Creating an exercise regimen is a lot like creating a healthy habit. By clicking “5 Steps fo Creating a Habit” when you complete the form below, you will be well on your way!
Don’t forget to hop on that scale today and see where you are. If you didn’t lose anything, but you maintained where you were last week…that’s a major win!
This video is actually the second of a five-part series. However, it is my first 6-minute gliding disc workout. It is a Tabata style workout that features 2 Gliding Disk Exercises: Wax On/Wax Off and Gliding Jacks.
One round of Tabata is four minutes long. By adding a short warm-up and a quick cool down, we get a six-minute workout that will jumpstart your metabolism today…especially if you do the workout first thing in the morning.
This is a tough workout, but it’s a quick one.
Featured Exercises
Wax On/Wax Off
Start in a straight arm plank position with weight evenly distributed
Keep gliding disks under your hands
Transfer weight to left hand and both feet
Draw a circle on the floor with the right hand
Return to starting position
Options:
Stay on one side to complete continuous reps
Alternate arms*
Rest on knees instead of remaining on your feet
Gliding Jacks
Start in a straight arm plank position with weight evenly distributed
Keep gliding disks under your feet
Slide right hand out to the side
Slide right hand back to the starting position
Options:
Stay on one side to complete continuous reps
Alternate legs
Move both legs out and in at the same time*
Next Week
I’ll feature two more gliding disk exercises in another six-minute workout.
Busy, busy, busy! Our days are jam-packed with meetings, appointments, and responsibilities. Finding time for fitness is virtually impossible.
We’re so concerned with everyone else that we don’t really look out for ourselves. In fact, we may have every intention of getting in a quick workout. But that intention does nothing but remain an intention.
There are those who have no problem setting aside a specific amount of time for exercise every day. Then there are those who sacrifice their work out to meet the needs of others.
If you’re having a little trouble finding time to workout, I hope you find these tips helpful.
Tip #1: Use Your Lunch Break
Regardless of where you work, you get some type of lunch break. If you’re a teacher or you work in an office, chances are you might have a tendency to work through your lunch. If you’re a stay at home mom or homeschooling parent, your lunch may be surrounded by little ones of a place of solitude. If you work from home, you might forget to take time for your lunch, but we’ll address that another day.
However, you can sneak 15 to 30 minutes of fitness into your day by splitting your lunch break in half. Take the first half to work out. Take a brisk walk around the building (or outside, if the weather permits). Find a quiet space to do some yoga or pilates. Do a couple of my six minutes workouts.
It doesn’t really matter what you do, just get moving for half of your lunch break, then eat a light, sensible lunch before heading back to work.
Tip #2: Have a Walking Meeting
We sit down A LOT when we’re at work.
Instead of sitting in the conference room or the classroom when it’s time for your team meeting, why not take it outside and have a moving meeting.
Research indicates that exercise stimulates your mind, so you may come up with solutions to a couple of problems while you’re moving. Plus getting as little as thirty minutes of daylight can help improve your sleep.
Tip #3: Skip the Elevator
Taking the stairs is one way to add a little more fitness into your day.
Waiting for the elevator – and the subsequent ride to your floor – wastes some really awesome calorie-burning time.
By simply taking the stairs instead of riding that elevator, there’s no telling how many extra calories you can burn each day. You can even incorporate some strength building by taking the stairs two or three at a time. Doing so is very similar to doing a set of lunges.
If you work in a high-rise office building, it might not be feasible for you to take the stairs the whole way. Consider taking the elevator a portion of the way and walking the rest of the way.
Tip #4: Skip the Email
It is so easy to shoot an email to a colleague while you’re sitting there working on a project.
However, walking from your workspace to their workspace does two things: 1) It allows you to get a little more exercise into your day. 2) It helps build a relationship by adding human interaction.
Tip #5: Take the Scenic Route
Another way to sneak some fitness into your day is to go out of your way to complete daily tasks.
Walk to the restroom that’s on a different floor or section of the building instead of the one that’s really close to your workspace. Park in the space that farthest away from the door. Take the long way back fo your desk after a break. Do everything you can to sneak a little more fitness into your day.
Don’t forget to hop on that scale today and see where you are. If you didn’t lose anything, but you maintained where you were last week…that’s a major win!
