[floridaorange]

Some days we have more time for 1 or better yet 2 mini workout sessions. These are great for so many reasons:

1) getting back into shape
2) maintenance
3) benefits of something rather than nothing is huge!

So list your top go-to quick or mini workout sessions: will list mine later

[M_Six]

I've been hitting the gym 3 days a week for a couple of months now. I'm not trying to bulk up, but I do want to slow or stop the loss of strength as I age. So I switch between arm machines and leg machines for 3 sets of 15 reps on each. So 15 reps on a leg machine, jump over to an arm machine for 15 reps, then back to the leg machine, etc. That has the added advantage of keeping my HR up so I get a bit of cardio in as well. I can knock out 8 or 10 different exercises in about 25 minutes that way. Then I hit the treadmill for a quick mile. My goal is get down to a 15 minute mile. My best so far was a few ticks over 16 minutes. That gives me a pretty good all around workout in an hour or less.

I also rotate daily between my bike trainer and my rowing machine for at least 30 minutes on each. Sometimes I'll be on the bike trainer for an hour.

According to Apple Health, I've been averaging 93 minutes a day of exercise.

When outdoor riding season is in full swing, I often log 2 hours or more of exercise per day because I'll ride outside for 1-1/2 to 2 hours and still do the gym or walking with Wifey.

My goal this year is to get back to eating better/smarter so I can drop 30lbs.

[Wheelwright]

Ab-Ripper X for stronger core and abs. Just 15 minutes, and it is relatively safe because it is all bodyweight. I have been doing the program for years.

[floridaorange]

My go-to:

1)Hold a pair of dumbells, touch them to the ground and then lift over your head, do 4 sets of 10, doing sets of 10 pull-ups/chinups in between. Finish with lifting db’s up to chin level to hit delts.

2) burpees using dumbells no jump. Lift db’s over head on the standup. 4 sets of 10.

3) 6 sets of 10 burpees, 1 pull-up after each burpees, alternate pull-ups/chinups every 10.

4) find a playground, 4 sets of 10-12 dips, 4 sets of 10-12 pull-ups/chinups, 5 sets of burpees.

[floridaorange]

Originally Posted by Wheelwright

Ab-Ripper X for stronger core and abs. Just 15 minutes, and it is relatively safe because it is all bodyweight. I have been doing the program for years.

Is that like an ab wheel?

[infinitekidM2C]

Run up and down some stairs until you're gassed.

[floridaorange]

Originally Posted by infinitekidM2C

Run up and down some stairs until you're gassed.

Heck ya or hills!

[Wheelwright]

Originally Posted by floridaorange

Is that like an ab wheel?

No, Ab-Ripper X is an old program on a CD disk, which is part of P90X program.

[NWH83]

Really like Iron Wolf (on youtube) workouts. Found him just before things got locked down due to covid and got in better shape than when I was going to the gym when things were "normal". I always do his workouts when I don't have much time, or when I'm traveling. If you can keep his pace you can easily burn 500 calories (if not more) in 30 minutes.

[floridaorange]

^ not really a mini workout

[NSXR]

I do mini/quick work-outs every day. It started out as just walking for 12 minutes to cut my insulin spike after eating, but turned into something I really liked, so I've morphed it into more of a mini-workout that I can do in as little as those 12 minutes, or for 30+ minutes.

It's actually done in my kitchen, which is connected to my dining room/living room with a huge fireplace in the center, as well as steps going downstairs on the side.

After eating
- 5 laps walking CCW
- 5 counter push-ups
- 5 laps walking CW
- 5 dips
- 1 trip down/up the stairs
Repeat

Switching from CCW to CW and adding the stairs keeps me from getting dizzy because it's only 35 steps round trip.



If I haven't just eaten then I push it a bit, and it's more muscle oriented.

- 5 laps light jog CCW
- 20 counter push-ups
- 5 laps light jog CW
- 8 dips
- 1 trip down/up the stairs
- 5 body-weight squats
Repeat

The dips get less and less, and I keep track of my HR continually, making sure that if I get into the 140's I dial it back. In a perfect world I'm after just over 120 bpm.

I do these daily, dialing back the CPU's/dips/squats if I'm sore at all, but keeping the cardio.

Daily averages last year were:
- 11k steps
- 70 zone 1 minutes
- 50 zone 2 minutes (really zone 1.5)
- 17 zone 3 minutes (really zone 2)
- 5 peak minutes

[s_ribs]

I feel like most bases are covered every time I hop on my Rogue Echo bike. HIIT style, constant speed ~30 minutes, whatever you want that day. Feels like it engages upper body more than an elliptical machine.

[gunsmoker]

Every morning I do:
- stretch all around, incl. back cradles
- 30 sit-ups (Saturday and Sunday only)
- 15 squats, then knee rotations and leg stretches
- 25-30 push-ups
- 10 pull-ups
That takes me < 10 minutes. I don't do any other exercise apart from 2-3h of yard work on weekends and physical projects around the house.
I then get on the scale to determine if I need to cut down on some food for the day, and I take 1/2 dose (1 pill) of each of these: Dynamic Brain, Move Well, Prostate Formula.
I eat no breakfast - the pills and the water suppress my hunger up to 11:30am or so.
I have been doing this for 15+ years and I maintain weight that is within +2kg/4lbs from my weight when I was 17. I'm 54 years old now. I feel great. I have had knee and back pains before, but not anymore.