Wellness

4 Easy Workouts For The Girl Who Stuggles To Workout

“It’s not just about fitness goals, it’s about building healthy habits.”

Let’s face it, working out is probably one of the most difficult things for college girls to stick to.  However, it is also one of the things we probably complain about most (guilty as charged).  “I do not look good enough to go out” or “Ew, I look terrible in this, I’m staying in” or “Wow, I have been working out so much this week, I don’t get why I can’t tell yet”… we have all said these ridiculous comments towards ourselves, beating ourselves up, and taking the blame for not looking “good enough.”  Yet, the one thing is, we are doing it all wrong.  We try really hard one week, and don’t see results, so we give up.  Or we really watch what we eat for a month, restricting ourselves in an unhealthy way, and then we start to binge.  Or we just, run, and run, and run, and wonder why we don’t see results, but all we do is run.  And don’t get me wrong, none of these thoughts are wrong, I have thought them too! But coming from a girl who REALLY gained the freshman 15, tried to calorie-count to lose it, and only knew how to “run”, it didn’t get me anywhere.  And that is why I wanted to share with you how I have come to love working out, even though I really still struggle with it.

  1. I have realized that it makes me feel accomplished – Before, I would beat myself up for not working out.  I would get so down on myself, and just say “next time I will try harder,” or “I will just go tomorrow.”  But now, after continually pushing myself to get in the gym 4 times a week, even when I didn’t want to, it has made me crave the gym.  With just a few months of forcing myself to workout, I have learned to love it and feel accomplished when I do it.
  2. It has boosted my metabolism – Completing these HIIT style workouts has not only made me sweat more than EVER, but it has also boosted my metabolism massively!  Now I can have a plate of nachos once in a while, or Peanut Butter M&M’s and not feel totally awful about it.
  3. It has made me feel “the love” for being strong, not skinny – Now, every one of us has a completely different body structure.  And since I have been working out, eating clean, and really loving myself, I have realized I will always be a smaller, petite person, but in a more muscular and strong way, not so much slender.  However, no matter what body type you have, working out will cause you to appreciate yourself and love yourself more for exactly how you were created and exactly who you are.
  4. It has made me realize I can still have fun as a college kid, and also maintain a healthy outlook on how I view myself. – Although I still struggle to workout, making myself workout and eat healthy when I am alone has made me realize I will not feel as guilty when I enjoy myself with friends.

Therefore, having stated these 4 points, I included 4 simple workouts that I continuously have done the past year.  Although I say “simple” I do not mean “easy” as in they are not hard, but I do mean that are attainable, achievable, and easy to follow.  I have learned that I have a love for cardio that changes pace all the time and muscle-building that is solely body weight.  For myself, I do not want to build muscle and look bulky, I just want to be toned.  Therefore, with doing these HIIT workouts, your metabolism will increase immensely, burning double the calories compared to just constant running, and it constantly changes pace, so it is not AS boring! And with doing body weight, not actual weights, you will tone up, and gain strength, but not be as bulky.

 

Workout 1

Cardio – medium length, high incline for glutes and hamstring engagement

  • Warmup;
  • 5 min, walk at 4mph on 12% incline
  • Sprints (5 sets);
  • 1 min at 8.5mph, 9% incline
  • 1.5 min at 4mph, 9%incline
  • Endurance building;
  • Jogging; 5 min at 6mph, 9% incline
  • Walk, 5min at 4mph, 12% incline
  • Jog, 2min at 6mph, 4% incline
  • Cool down;
  • walk , 5min at 3mph, 4% incline

TOTAL TIME: 34.5 minutes

Circuit time; Abs and Arms

4 sets of this circuit

  • 20 leg lifts
  • 20 pulses up+down in leg lift position
  • 20 shoulder taps in push up/plank position
  • 8 push ups (ELBOWS IN)
  • 6 TRX rows
  • 30sec rest and REPEAT

End with 4 min of planking

  • 1min regular
  • 30 sec side
  • 30 sec other side
  • 30 sec regular
  • 30 sec hip dips
  • 30 sec side
  • 30 sec side

DONE WITH WORKOUT 1!!! 🙂

 

Workout 2

Cardio – longer length, endurance building

  • Warmup;
  • 10min, walk at 4mph, 5% incline
  • Sprints (5 sets);
  • 1min at 7.5mph, 5% incline
  • 1.5min at 4mph, 5% incline
  • Higher Sprints (3 sets);
  • 1 min at 8.5mph, 7% incline
  • 2min at 4mph, 7% incline
  • Hardest Sprints (2 sets);
  • 1 min at 8.5mph, 10% incline
  • 2min at 4mph, 10% incline
  • Cool down;
  • 8min walk 4mph, at 6% incline

TOTAL TIME: 45.5 minutes

Circuit time; arms and legs

Start with 25 of each exercise all the way through for your 1st set, then 20 for 2nd set, then 15, then 10, then 5

  • Squats with kettlebell (I use 20lb)
  • Pike push ups
  • Curtsey lunges (count 1-1, 2-2, etc.)
  • Speed skates (count 1-1, 2-2, etc.)
  • Plank jacks
  • Plank ups

DONE WITH WORKOUT 2!!! 🙂

 

Workout 3

Cardio – shorter length, higher intensity (high heart rate) higher fat burn;

  • Warmup;
  • 8min, walk at 4mph, 7% incline
  • Sprints (5 sets);
  • 1min at 6mph, 7% incline
  • 1min at 8.5mph (or your highest), 7% incline
  • 1 min at 4mph, 7% incline
  • Jog;
  • 3min at 6mph (or your jogging pace), 7% incline
  • Cool Down;
  • 4min at 4mph, 7% incline
  • END WITH THIS OFF TREADMILL (2 sets)
  • 10 squat jumps, 20 high knees, 10 burpees, 20 MT Climbers

TOTAL TIME: 30min on treadmill, about 32 total

Circuit time; arms and cardio

4 sets of each, each exercise for 30seconds

  • Battle rope double arm slams
  • Jump lunges
  • Shoulder taps (in plank)
  • Mountain climbers
  • DONE WITH WORKOUT 3!!! 🙂

 

Workout 4

Cardio – longer length, incorporating on + off work of treadmill;

  • Warmup;
  • 5 min, walk at 3.5mph, 12-14% incline (you choose)
  • 5min, walk at 4mph, 12-14% incline (you choose)
  • HIIT TIME (5 sets);
  • 1min at 8.5 (or fastest pace), 8% incline
  • 1 min at 6.5mph. 8% incline
  • 2min at 4mph, 8% incline
  • 10 burpees (NO PUSH UP), 8 push ups, 20 high knees, 10 squat jumps (HINT- slow down treadmill to like 2mph so it doesn’t stop your progress but calorie burn doesn’t go up)
  • Cool down;
  • 5min at 4mph, 10% incline (higher if you still feel okay)
  • 2.5min at 3mph, 8% incline
  • 2.5min at 2.5mph, 6% incline

TOTAL TIME: about 45min

Circuit time – working on jumps, and full body engagement;

4 sets of each, each exercise for 30 seconds (get as many in as you can)

  • Ski jumps (side to side jump with feet glued together)
  • Squat pulses
  • Box jumps
  • Staying in low squat 4 small hops forward, 4 small hops back
  • Jumping jacks
  • 10 high knees

DONE WITH WORKOUT 4!!! 🙂

I hope you enjoy these workouts.  I hope you learn to love yourself more. And I hope you realize how beautiful you already are!  We are all unique, in our personalities, our looks, and our bodies, SO EMBRACE IT.  Show it off, work what you got, and love yourself every step of the way.

With all that I am,

Nicole

PS – if you try one of these workouts, let me know.  I would love to hear about it or become workout buddies. 🙂

Please follow and like us:
error20
Tagged , , , , , , , , , , , , ,

Leave a Reply

Your email address will not be published. Required fields are marked *