Tabata Training1 of 6
Tabata is a form of High Intensity Interval Training that consists of eight rounds of 20 seconds of high intensity exercise followed by 10 seconds of rest. If you are short on time, tabata training gives a strenuous full-body workout that can help you lose weight, increase strength, burn fat or reach whatever fitness goal you have set. Tabata exercises are flexible. Try incorporating exercises that work out different body parts. If you want to work out your upper body, try a round with push-ups. Need to get in cardio? Try a round of jump roping or mountain climbers.
Deck of Cards2 of 6
The key to an efficient workout as a busy parent is variety. The Deck of Cards workout gives you just that. Pick out four exercises, one for each suit. Shuffle the deck and pick a card. Whatever suit appears on the card dictates the exercises, and the number on the card is the number of reps you should do. Make sure to pick four exercises that work out different body parts. Once you've made it through the whole deck, your workout is done.
Walking/Running3 of 6
Lots of people turn to running for exercise, and for good reason. Not only can running help you lose weight, but it also improves overall health and strengthens the joints. Plus, running can be as quick or as long of a workout as you need it to be. If you are new to running, try walking first, or intervals of running and walking. You can also get the whole family involved by taking group walks or runs together around the neighborhood.
Playing Sports4 of 6
This is one you definitely should do with the kids. Whether it's a quick game of pick-up basketball or throwing fly balls back and forth, playing sports is a sure way to get a workout in and spend time with your kids at the same time. Try to play a different sport each day. If you played soccer today, try tennis tomorrow. Switching things up will help keep both you and your child interested, plus different sports help you work out different muscle groups. Is your child really into a certain sport? Try running some sport-specific drills with them. They get the practice, and you get the workout.
Playground Workout5 of 6
As a parent, you've become a master of multitasking, so why not apply the same concept to your workout. Taking you kids to the playground is where they can have fun and you can exercise. There are plenty of playground items that can be turned into workout equipment. Try climbing across the monkey bars (your kids make it look a lot easier) for an upper body workout. Use a park bench to do tricep dips or use the swings to do elevated lunges. By the time your child is done playing, you'll have had a complete workout.