You can easily transform an everyday routine into a never-boring, always-invigorating workout.
The Reader: Jennifer Smith, 28, wrote to Cooking Light looking for ways to maintain momentum in her workouts.
The expert: Dino Nowak, certified trainer and author of The Final Makeover: Your 40-Day Guide to Personal Fitness
Before: "I start off strong, but after a few weeks of doing the same thing, I’m bored," Smith says. Smith, a pastry chef in Jefferson, Maryland, spends long hours on her feet and arrives home exhausted, which squelches her motivation.
After: To zap Smith's exercise ennui, Nowak created a fast-paced half-hour plan that changes every three weeks, so Smith doesn't have a chance to be bored. The trick is to make subtle alterations to your workout, Nowak says. "Change the order of your exercises, or modify the duration and pace, to add variety and intensity," he says. For Smith's workout, Nowak wrote the names and descriptions of efficient strength exercises on index cards; he also provided modifications for every move to add variety. Smith shuffles the cards and does the moves in the order they come up. In between every three exercises, she does a mini cardiovascular workout, such as jumping rope or jogging in place. Three weeks later, Smith shuffles the deck again and creates a new workout.
Her Results: Jennifer Smith wanted an effective, tedium-fighting workout, and this routine delivered. "I love how the workout provides opportunities to change the moves, either every workout or every few weeks. That gives me the variety I need to keep me interested." The high-intensity moves are also a plus. "I move so quickly from exercise to exercise that my heart rate is elevated the whole time," Smith says.
The index card hook is also a great fit for Smith, who says she's already thinking about new strength exercises she may want to add. Another bonus was convenience—she can perform the routine in her bedroom: "Finally, I don't have to drive to a gym, and I don't need to fight weather conditions. I no longer have a reason not to work out!" she says.
The Workout:
Print out our Strength Exercise Cards in printer-friendly index card format and paste onto index cards. Shuffle the deck and lay out your workout. Move briskly from exercise to exercise. After every three moves, do the Cardio Challenge. For a tougher workout, repeat the entire sequence—the moves and aerobic portions—once more. Finish the workout with yoga moves or stretches to increase flexibility.
Perform this workout three times a week, with a day off in between to let your muscles recover. On those days, Nowak recommends a vigorous walk or similar low-intensity exercise, such as swimming. Smith takes her dog on a 40-minute walk. These "recovery" days are important. You'll still exercise, but you will also allow your body to rest after this high-intensity routine.
