This easy workout routine covers the bases of gentle resistant training for healthy bones and muscles and aerobics for heart health in a simple format that fits into any lifestyle.
This is part of my Losing Weight with Real Foods Series and the second article on exercise. You can read the first part of my take on exercise and weight loss here and find all the articles in this series below.
Over the years I have tried a lot of different types of exercise - running, going to a gym, workout videos/DVDs, classes...well, you get the idea.
What I've learned is, KISS = keep it simple, silly (and yes I changed the last word, because we don't need anymore negative talk, do we?).
When I aim for a simple, easy (that would be both easy to do and easy to fit into my day) workout routine I'm more likely to actually do it consistently. Even to the point where it becomes a {gasp} habit.
Gee, can you tell that exercise doesn't come easily to me? If it does for you- ignore all of this and get out there and do what you already do!
The KISS workout I've developed (with help from Brian) consists of 10-15 minutes of free weights and exercises followed by 20 to 30 minutes on the treadmill.
That's it. It's not complicated, doesn't require a lot of time or money, but it does help me be able to hike, walk, garden, or snowshoe with ease and helps me to feel good. (Some affiliate links are provided below for your convenience.)
Easy Workout Routine
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My "gym," as you can see in the photo above, is made up of:
- a space saver treadmill
- a shelf with a TV so I can watch a morning news show (and try not to think about how much I want to be done, ha!)
- a pair of 5-lb. dumbbells
I know...super fancy, isn't it? The thing is- it gets used, more in the winter than summer, but used nonetheless. I've no desire to add a bunch of stuff that would probably collect dust.
To that I added a printed simple exercise routine to follow and tacked it to the wall (it's in black on the wall above, but I changed it to save more ink to what you see below).
I created this routine with the help of Brian who helped me devise a "quick and dirty" (but highly effective) exercise routine to do two rounds of before hopping on the treadmill.
Keeping it posted where I can easily see it helps me remember the order.
If you'd like a copy of this to try, simply click on the image below - it will open in a new window and you can download to your computer from there:
To use this like I do, after printing it out, do the following exercises through in order, two times.
On busy days, 1 time is okay, but I've found consistency is the key, so I still do something, even if it's a stripped down version.
Here are a few explanations of the exercises:
- Jumping Jacks. I actually like jumping jacks and they're a fun little warm-up to get into the routine.
- Push-ups, girl-style. I do at least 10, on strong days a few more. These remain hard for me. When I first added push-ups to my routine my whole upper chest and arms felt the burn. This may be embarrassing, but I'm going to share so that any of you wanting motivation will know that whatever number you can do to start is better than nothing: I started with 4 push-ups. Yeah...and the forth was hard. I try to add another every week or two, as I'm able. Seriously, it's amazing how strong you feel doing just 10 push-ups (well, 2 times).
- 10 Calf Raises. I pick up my dumbbells for the next set of 4 exercises, holding them as I do these calf raises.
- Arm curls (first rotation). Using the 5-lb weights I complete 12 curls - both arms at the same time. Key with curls is to do them slowly, always having control of the weight and using your arm muscles lift them and put them down- not gravity.
- Military press (on the second rotation). I sit on a stool (to protect my back) and push the weights over my head, military-style, again doing it slowly and with control, again completing 12, like the curls.
- Squats (first rotation) and Lunges (second rotation). The first time through I do 15 squats holding the weights and the second time I change to 16 one-leg-at-a-time lunges (8 each leg). Don't go down so far that your knees are touching the ground- it's not good for them. I just go far enough to feel it in my quads, especially because I have knees that pop and can hurt sometimes. *Update: I stopped doing the lunges, since it bothered my knees and added the overhead press as I come up from the squat. I work to keep my weight on the front of my toes and my knees back so I feel it in my buttocks and not my knees as much.
- 20 High Knees. I do these holding the weights and added them after seeing that some Crossfit routines had them. They're fun.
- 15 Side Leg Lifts. Lay the weights down for floor work, starting with leg lifts, keeping control of your leg both up and down.
- Bridges (aka, bottom lift). I lay on the floor with my back touching the floor and my legs bent with my feet flat on the floor, then lift my bottom up until my back and legs are in alignment, then back down again. Slowly. 20 times on first rotation. On the second rotation, I add a leg lift when my bottom is up - one at a time, alternating, 20 times. It's very important on this one to have control and tighten my core when the leg is lifted- not dipping my bottom at all. I couldn't do 20 without losing my form when I started, so I've worked up to that number. This is the number one exercise I've done to help with lower back problems after my Physical Therapist sister gave them to me years ago - I swear by it!
- 30 Second Plank. I added planking to my routine about a year ago after my daughter started doing them in her cross country practices. For this I get in a military/guy push-up position (palms and toes on floor) and hold it for 30 seconds to 1+ minutes.
These work arms, back, legs, and core strength. Brian's advice is to complete these as quickly as possible (not losing form, but mainly not taking a lot of time between each exercise) in order to be a bit winded after completing both rounds.
After I do these exercises, I do 20 to 30 minutes of cardio, either the treadmill or walking/biking outside, three times a week.
In addition to this 'formal' exercise, I do active things throughout the day like gardening, cleaning, evening walks, etc.
I'm OK with two days, or sometimes even one during really busy weeks- but I try not to go an entire week without working out because I feel that anything I can fit in is better than nothing.
Read the other articles in this series on Losing Weight with Real, Whole Foods:
- A Weighty Issue – My history with weight and body image
- How I Lost Weight Eating Real Food {More Than Ever!}
- Tips, Tricks, and Techniques For Weight Loss
- More Tips, Tricks, and Techniques for Weight Loss
- Portion Control: Real Life, Real Food
- Is Exercise Necessary For Weight Loss?
Note: This article was originally published in June of 2012 as part of my real food weight loss story. I shared with you my simple and effective exercise routine that has been something that I've managed to do pretty faithfully since then (take that all you old workout videos/DVD's!). Like everything I share with you on AOC, it's actually DOABLE for the long-run and keeps me feeling strong to do the things I want. I've completely updated the photos and provided a new routine printable for you with the additional exercises I've added since the original post. I hope you use it as a springboard to your own, customized routines.
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