BWET Weekend Challenge | Finding Time For Fitness

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BWET Weekend ChallengeThis week I’ve explained how to reach your fitness goals, not just setting your goals, but to actually see them to fruition.

This week’s weekend challenge is to find 20 minutes in your day to fill with an intense and effective bodyweight exercise routine.  You only need 20 minutes because you aren’t driving to the gym, changing clothes, working out, changing clothes again, and driving home or back to work from the gym.

Cutting out all that extra travel and dressing, you can cut your total workout time to just 20 minutes and still be extremely effective.

“Where can I find 20 minutes in my day to do a workout?”

There are three main options.  In the beginning, in the middle, or at the end.

I prefer at the beginning.  As I explained Wednesday when describing my morning rituals, I do my workout while everyone else is still asleep and the coffee is brewing, and before my morning shower.  This way, I feel energized all day and don’t usually have that afternoon battery drain.  You know, about 2 or 3 O’clock when you feel like you don;t even have the energy to go to the bathroom.

Sometimes I still get that, but forcing myself into a short ladder of Burpees usually gets the blood pumping again.  Usually a ladder of 5 at the very most will do the trick, but that’s for another time.

I’m digressing.  This Weekend challenge is supposed to be about you finding time for a 20 minute workout, not about mid-day energy levels.

So, Can you get yourself out of bed 25 minutes early?

“Why 25 minutes?”

Easy, it’s not a half hour.  Our minds work on preconceived blocks of time.  If I asked you to get up a half hour earlier, your subconscious mind would instantly reject it as losing a whole half hour of sleep.  It’s a psychological bait and switch.

So, getting up just 25 minutes earlier isn’t a huge shock to your mind and body.

Let’s look at the middle now.  Can you work an extra half hour into your lunch break?  Come in earlier, stay a half hour late or otherwise arrange for the time with your career.

If approached correctly, you could even get an employee wellness program started.  The possibilities there are almost endless.  Improved attendance, fewer sick days, etc.  Again, a topic for another time…

The only problem with squeezing a 20 minute workout into the middle of your day is you often lose the chance to shower afterward.  So you get to go the second half of your day caveman style.

This brings us to the end of the day.  Not my favorite time to work out because I am usually tired already from the work day.  It’s mostly mental tiredness, but it is hugely de-motivating none the less.  Many experts claim that an end of day workout will help reduce stress from a long workday, especially a high intensity cardio workout.

Evenings work well for many people who are not early risers, or have tightly scheduled days; but not for everyone.  If you aren’t comfortable working out int he evenings or are more prone to ditch a workout in the evenings, then mornings are probably best for you.  That’s my problem.  I will ditch an evening workout in a second, and not think twice about it.  So I work out in the mornings.

And now for the challenge part of this week’s weekend challenge…

Find 20 minutes in your day.

Fill it with this workout for starters.

BWET 20 Minute Full Body Anywhere Workout

Warm Up – One Circuit at a slow pace
The circuit:

Hindu Squats – 10 Reps

Burpees – 5 Reps
Hindu Pushups – 10 Reps

Repeat Circuit 3 times

Add crunches, Ab bicycles or leg lifts at the end to fill the remaining gap left in your 20 minutes. (If you have any)

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