Forget battling for SoulCycle reservations or trekking across town for that trendy HIIT class. NYC life is all about efficiency, and that includes your fitness routine. Here's your guide to squeezing in super effective workouts that won't take over your entire day.
But before you start think of your body like your phone – it needs a charge before a big task! About 30 minutes before your workout, grab a small snack with some protein and carbs. This could be a banana with nut butter, yogurt with berries, or a whole-wheat bagel with a slice of cheese.
DO: Choose easily digestible foods to avoid an upset stomach during your workout.
DON'T: Skip the pre-workout snack! It gives you the energy to crush your workout and helps prevent muscle breakdown.
Warm Up: Prep Your Body for Action
Just like your phone needs to boot up, your body needs a warm-up to avoid injury. Spend 5 minutes doing light cardio like jumping jacks or jogging in place, followed by some dynamic stretches. Think arm circles, leg swings, and torso twists.
DO: Focus on getting your heart rate up and your muscles warm.
DON'T: Go straight into intense exercises. Your body needs time to wake up!
Get Strong in Minutes!
Option 1: The Bodyweight Blast (15 Minutes):
- Squats (3 sets of 12 reps): Stand with feet shoulder-width apart, lower yourself as if sitting in a chair, keeping your back straight and core engaged. Push through your heels to stand back up.
- Lunges (3 sets of 10 reps per leg): Step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Push through your front heel to return to standing and repeat with the other leg.
- Push-ups (3 sets of as many reps as you can): Modify on your knees if needed! Start in a plank position with your hands shoulder-width apart. Lower your chest towards the ground, keeping your elbows close to your body, then push back up to plank.
- Plank (3 sets of 30 seconds): Get into a push-up position but rest on your forearms. Keep your back straight, core engaged, and hold for 30 seconds.
Option 2: The Cardio Challenge (15 Minutes):
- Jumping Jacks (3 sets of 30 seconds): Jump your feet out to the side and raise your arms overhead, then jump back to starting position.
- High Knees (3 sets of 30 seconds): Run in place while bringing your knees up high towards your chest.
- Butt Kicks (3 sets of 30 seconds): Run in place while kicking your heels up towards your glutes.
- Mountain Climbers (3 sets of 30 seconds): Start in a plank position and alternate bringing your knees towards your chest.
DO: Focus on good form and keep your intensity high! Rest for 30 seconds between sets.
DON'T: Sacrifice form for speed. It's better to do fewer reps with proper form than risk injury.
Cool Down: Don't Forget to Stretch!
Just like your phone needs to cool down after heavy use, your body needs a cool-down. Spend 5 minutes doing static stretches like holding a hamstring stretch for 30 seconds per leg.
DO: Hold each stretch for at least 30 seconds and breathe deeply.
DON'T: Bounce while stretching. Static stretches are all about holding a gentle position.
After your workout, your body is in repair mode. Grab a snack with protein and carbs to help rebuild muscle and replenish your energy stores. Think Greek yogurt with granola, a turkey and avocado sandwich on whole-wheat bread, or a protein smoothie.
DO: Replenish your fluids too! Drink plenty of water throughout the day, and especially after your workout.
DON'T: Skip the post-workout snack! It helps your body recover and keeps you fueled for the rest of your busy day.
Short on Time? Shorten Your Workouts!
Even shorter on time? No problem! You can shorten these workouts to 10 minutes by doing fewer sets or decreasing your rest time.
Need a Push?
If you need help creating a personalized workout plan or want some guidance on form, consider working with a fitness instructor in NYC. Maik Weidanbach's Gym, for example, is known for its focus on high-intensity interval training (HIIT) which can be a great way to get a lot done in a short amount of time. But remember, there are many amazing trainers out there – find one that fits your budget and style!
Living in a city that never sleeps means there's no excuse to let your workouts sleep either! Here are some tips to make fitness a regular part of your busy life:
- Schedule your workouts: Treat your workout like any other important appointment. Block out time in your calendar and stick to it!
- Find a workout buddy: Having someone to hold you accountable can be a huge motivator.
- Mix it up: Don't get bored! Try different types of workouts to keep things interesting.
- Make it fun: Put on your favorite music, find a workout you enjoy, or explore your city with a walking or running tour.
Even a short workout is better than no workout at all! With a little planning and effort, you can absolutely squeeze in effective exercise and stay NYC strong, no sweat.