Timetable from The-Train-Station

images-9Notting Hill fitness guru Gill Clegg suggests some short sharp exercise routines for the time poor that will keep you in shape. The new school year is upon us and although you always expect to have more time to work out, the reality often is that you just don’t. While on holiday with friends, my husband and a very active one year old, I had a very short window of complete ‘me’ time each day. Pre-empting this situation I packed a skipping rope in my suitcase and for 15 minutes every day I skipped my way to keeping fit and healthy. Just like with my client’s training sessions, I adopted the high-intensity interval training method (Tabata) of repeated short-term maximal bouts of exercise interrupted by rest intervals. I used the timer on my iphone to count the 20 seconds of skipping followed by the 10 second break and it counted my 30 second break between the first and second set. I even had time to stretch before and after my workout. Here are my intro workouts for different fitness levels: Been a while since you exercised (or beginner): Power walking up hills Warm-up by doing a moderate paced walk for 5 minutes, quick stretch and set timer for 4.5 minutes. Walk as fast as you can for 20 seconds then walk slower for 10 seconds. Repeat until the time is up. Recover for 30 seconds and repeat set. Progression: Find a steep hill You workout now and again: Side to Side Skaters Warm-up for 2-3 minutes, quick stretch and set timer for 4.5 minutes. Grab a gym mat, place horizontal and standing on one end, as quickly as you can, step from one end of the mat to the other. Pump the arms as you step side to side. Progression: Leap from one end of the mat to the other, bend the knees and touch the floor at each end. Fairly good level of fitness but could be better: Burpees or skipping Warm-up for 2-3 minutes, quick stretch and set timer for 4.5 minutes. Do as many burpees as you can for a 20 second period. Stop for 10 seconds. Repeat until the time is up. Recover for 30 seconds and repeat the set. Not sure what burps are? Use YouTube for a demo. Progression: Jump as high as you can after each burpee or you could do skipping… I learnt how to speed skip by watching a YouTube clip. the-train-station

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