The 30-Minute Workout You Can Do Before the Kids Wake Up

The 30-Minute Workout You Can Do Before the Kids Wake Up

Try this quick, whole-body workout to get a jumpstart on your day.


By: Andrea Updyke

Life gets busy. Gym visits become fewer and further between, and on the off-chance you have a few hours to yourself, you’re tempted to forgo your workout because going into the gym, working out, showering and getting on with your day is an endeavor itself.

On those days, when it just proves to be impossible to get into the gym, consider these tips for getting your heart rate up before your kids even get out of bed. They are simple, effective and will give you a great outlook on your day!

Before you start, however, make sure you check with your doctor before beginning any workout program and remember to stretch before you get started.

Warm Up
Get started with simple ‚ but not always easy: jumping jacks for five minutes. They get your blood pumping and you don’t need anything but little ol’ you to do them.

If jumping becomes too difficult for you, feel free to go through the same motions without jumping until you catch your breath.

Tone Up
For a great arm workout, alternate between pushups and tricep dips. Really take your time and make sure you are using your actual muscles — and not momentum. Start with two or three sets of 12 and increase the number of reps as you improve.

  • Push-ups: Begin with either the classic (hands and feet) or modified (hands and knees) push-up position and gently lower yourself down and back up. Don’t forget to tilt your pelvis in and keep your head, neck and back straight to maintain good form.
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  • Tricep dips: Using a chair or sofa, get into the sitting position just in front of the chair by placing your hands behind you for support (with your fingers pointing toward your body). Gently lower your body down and back up to work your triceps.

Step Up
Get your heart rate going by using a step on your stairs. To do this, step up with one foot, then the second and back down. Repeat this for five minutes going at your own pace (the faster, the better if you can do it safely) and you’ll be surprised how fast you can get a workout!

Firm Up
Walking lunges are a great way to firm up your legs. With your hands on your hips, take a long step forward and stop. Lower your body down and stand back up, making sure your pelvis is tucked in and your knee does not extend past your toes. Walk back and forth across the room or do them in place. Start with two or three sets of 12.

For an added boost, try the traditional lunge and switch feet with a jump all in one move. The trick is landing softly on your feet so your muscles really get the job done!

Cool Down
Take a few minutes to stretch at the end of your workout with some gentle yoga poses like cat and cow or downward-facing dog. Make sure to stretch each of the muscle groups you used and take several deep breaths.

Now you are ready to begin your day!

Andrea is the founder of Lil Kid Things and also writes for the Babycenter Blog. She lives in Raleigh, N.C., where she spends her days caring for her two sons, Oscar and Calvin, and learning how to balance work, kids and marriage.

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