A Simple Workout Routine
What if you could improve your fitness without strain or pain? Yes, it takes a little time, but not much.
This most basic workout routine requires no equipment. No weights, dumbbells, mats, or anything else is needed. It works for women, for men and for kids. It is designed to take 30 minutes, but you can cut it down if necessary, especially when just starting.
Simple fitness can be accomplished in small doses, and there are many things that you can do in smaller doses than we’ll talk about in this plan. This routine can be accomplished at home or away from home if you’re traveling.
The simple workout routine requires three steps:
- Short Warm-Up
- Workout
- Short Cool Down
1. Short Warm-Up
The short warm-up should take about five minutes. It is designed to warm you up and stretch you out, but at a very low impact level. We will warm-up in x easy steps:
Shake It Up
Stand with your feet shoulder width apart and your hands at your sides. This is the Basic Position and will be used throughout these movements. There are two movements involved. First, one leg at a time, raise and lower your heels, alternating feet. Raise as high as you are comfortable with an increasing pace. At the same time, shake your hands and arms and roll your shoulders. You can also roll your head around your shoulders. Go slow. Remember, this is low impact. Do this for about one minute.
Stretch the Legs
Standing with feet shoulder width apart with arms at your side (basic position), keeping your leg as straight as you can, lift your left leg straight out in front of you. Do the same with the right leg. Do this for a five to ten count.
Next, from the basic position, raise up on your toes and lower back on to your heels. Do this 5-10 times.
Finally, with feet shoulder width apart, cross your arms over your chest and bend forward at the waist. Stretch until you feel it in the backs of your legs. Do this 5 times.
Warm Up the Upper Body
From the basic position, raise your hands straight up above your head and then lower them back down to your side. Do this 10 times.
Next, from the basic position, keeping your arms straight, lift them out to the side like you are flapping your wings. Do this 10 times.
Finally, from the basic position, swing your arms up to shoulder width and then back as far as you can go without stress. This requires motion, so go slowly first to find your comfort zone.
Now you are warmed up for our simple workout routine. If you did nothing more than this, you would be improving your fitness. On days when you have no time to workout, this is a good way to get fitness in a small dose.
2. The Ultimate Simple Exercise
This is so simple and effective. It’s not fancy or glamorous. It just plain simple - works!
Ready, here it is: Walk.
No excuses, just walk.
Walking in Three Phases
We will keep this very simple:
Phase One - Just walk. Get out there and walk. No rules, no techniques, just walk. You can grab your iPod or find a nature path or whatever you like, but just walk. If you’re really out of shape, walk around the block, or down the street, but walk a little distance. If you’re in decent shape, walk one mile at whatever pace you like. Try making it in less than 25 minutes, but take as much time as your body dictates. If you have access to a treadmill, that’s find too, but not necessary.
Phase Two - Walk and swing your arms. This will increase the effect tremendously. I’ve tested walking with swinging arms and without swinging arms with a calorie meter. I burn about 20% more calories when swinging my arms. Get some good motion, but keep it comfortable. Go at whatever pace you like, for whatever distance you can handle.
Phase Three - Pick up the pace. I am assuming you are making it to one mile. If you’re not, then stay with phases one and two until you do. Picking up the pace means that if it is taking you 25 minutes to walk a mile, pick-up the pace to where it takes you 10% less time, or, 22-1/2 minutes.
Note: Always start walking at a comfortable or strolling pace and then pick it up. I walk slowly for 3-5 minutes when I start out and 3-5 minutes when I’m finishing up.
3. Super Simple Cool Down
Oh, this is so simple, just repeat the warm-up routine.
Eating Before and After Working Out
Simple Guidance:
- Wait 2 hours after a heavy meal
- Wait 1 hour after a light meal
- 45 minutes to 1 hour after working out - get some protein into your body, 10-20 grams through a protein bar or shake
This is a simple workout guide, but very effective. We are designed to walk and our legs can lead us to improved fitness in small doses.
This information is presented for educational value. Check with your doctor to be sure that you are fit enough for this routine. Always go slow and work you way up to longer distances.
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