Getting Fit Without the Heat

For much of the U.S., the insatiable summer heat has taken a break! Here in KC, we’ve traded in our triple digit temps for much cooler 90° days! Although these temps make walking from the parking lot in to a building much more bearable, it’s still not quite cool enough to get excited about heading outside for any kind of workout. So, this summer, we’re bringing it inside for you! Brought to you from one of our favorite fitness guides, Fit In 5, here are 6 workouts that will keep you up to speed with your fitness goals throughout the summer. (Note: All workouts given below are Medium intensity. The book also includes easy and hard intensity workouts.)

5 Minute Workouts

Core Strength and Stability

  • Lie face down with arms out to the sides and elbows bent at 90°
  • Lift the left arm and right leg simultaneously and hold for 5 seconds
  • Return to the start position
  • Life the right arm and left leg simultaneously and hold for 5 seconds
  • Return to the start position

Repeat 20 Times

Glutes, abs and thighs

  • Stand with legs together
  • Take a large step to the left
  • Squat down with feet turned out, keeping your back straight and looking forward
  • Step to the right, returning to a standing position
  • Repeat the steps above, moving to the right

Repeat 20 Times

10 Minute Workouts

Lower Body Strength & Power (Squat & Jump Squat)

  • Stand with feet shoulder-width apart and arms crossed on your chest
  • Keeping the back straight and looking forward, bend the legs to 90°
  • Return to the start position

Repeat 20 Times

  • Stand upright with your feet shoulder-width apart and looking forward
  • Squat down about 90° and then jump vertically upward as high as you can

Repeat 20 Times continuously without resting between

Upper Body Strength & Power (Push-Up_& Abdominal Curl)

  • Start with legs bent and knees together on the floor and arms outstretched with hand shoulder-width apart on the floor
  • Form a straight line from your head to your knees
  • Lower your body to the floor
  • When the arms are at 90°, pause and straighten the arms

Repeat 20 Times

  • Lie flat on your back with your legs bent at 90°
  • Place your hands across your chest, each touching the opposite shoulder
  • Lift your head and shoulders toward your knees
  • Left your shoulders about 20 cm off the floor and return slowly to the start position

Repeat 20 times

30 Minute Workouts

Treadmill

  • 3-minute easy walk
  • 2-minute medium walk
  • 1-minute jog

Repeat 5 times

Swim

  • 10-minute easy to medium
  • 10 laps (2 lengths hard, 30 seconds rest)
  • 10-minute easy to medium

Like what you see? There’s a lot more where that came from. This book also includes pictures with each workout to help with any instructions that you’re unsure about. Once you choose your exercise, you can adjust the intensity to fit your needs. Plus, with weekly training programs, you can use this book to reach your exercise goals, up to 150 minutes per week.

Still need more incentive? How about a super-exclusive 20% off coupon code just for you, our Health Beat fans! Simply enter the code ‘healthbeat’ at checkout to receive your discount. Click here to start your order today! Oh, and hurry! Supplies are limited and the coupon is valid while supplies last.

Don’t forget to come back to the blog, or visit on Facebook or Twitter to share your thoughts on these great exercises! Plus, what are you doing to stay fit this summer? Share your ideas with everyone!

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