Do-It-Anywhere Workout: 30 Minute Legs + HIIT
Strategy is powerful and gets you results. But reality is that we aren’t always able to follow our workout plan due to travel to visit family/friends or on vacation or life gets super crazy.
A major mistake I see is ‘the plan’ gets shelved for the temporary life changes with nothing being swapped in. Since our home gym or regular gym is no longer available to due to travel/vacation, the solid plan is no longer possible. Or because our schedule was shifted around for a week or two, the intention to do 45-60 minute workouts isn’t practical. Exercise then gets skipped all together. Basically hitting PAUSE.
There are three problems with this approach:
You lose momentum. Getting started is NOT easy - it’s often the hardest part! Each time you hit pause you need to re-boot your momentum and do one of the hardest parts all over again.
Slippery slope syndrome. You skip your planned workouts because it’s truly not practical to do ‘the plan’. You figure you’ll take a break and start-up again soon. Monday or in a week after things go back to normal. Since your on “a break” you think why not enjoy it? You choose a few more treats and other food indulgences and promise yourself you’ll get back to being healthier when all things line-up. Soon. Sound familiar?
Exercise becomes a means to an end. As much as I love a solid workout plan, I love exercise for it’s many benefits apart from “results”. Exercise clears our mind, boosts our mood, increases our energy & is so (so, so) beneficial for our health. Hitting PAUSE simply because your plan isn’t workable right now makes the mistake that exercise is useful only for a specific goal-oriented outcome. That’s counterproductive to developing a lifelong habit of wellness.
Instead of hitting PAUSE, swap in a more do-able workout. Even just for a few days.
When my clients give me a heads-up they are going on vacation or travelling out-of-town to friends/family next week, we swap in 2-3 workouts that are totally do-able anywhere. I keep the workouts to 30 minutes and use only resistance bands & bodyweight. While the workouts wouldn’t be my perfect choice for her overall strategy, she is WAAAY further ahead keeping the momentum going, avoiding the slippery slope & practicing the habit of regular exercise.
Need a Do-It-Anywhere Workout? Give this 30 minute Legs + HIIT a try!
THE WORKOUT
PART 1: Legs with Resistance Bands (10 minutes)
Instructions: 45 seconds on / 15 seconds rest, do each exercise as a circuit with only 15 seconds rest between exercises, repeat for a total of 3 rounds.
>Video demo of each exercise is below.
1️⃣ Lateral band walk 45 sec; Rest 15 seconds
2️⃣ Resistance band squat to press 45 sec; Rest 15 seconds
3️⃣ Resistance band deadlift 45 sec; Rest 15 seconds
Repeat 3 times.
PART 2: Bodyweight HIIT (20 minutes)
Instructions: Perform as a circuit, do 5 exercises in a row with minimal rest, after all 5 exercises are completed rest 60 seconds, repeat for a total of 4 rounds.
1️⃣ Squat jump (1 minute)
2️⃣ Crossbody mountain climber (1 minute)
3️⃣ Squat hold (1 minute)
4️⃣ Reverse lunge to high knee (1 minute alternate each leg)
5️⃣ Plank (1 minute)
Repeat 4 times.
FREE WORKOUT PROGRAM
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