No gym? No time? No excuses.

Figuring out a way to eat clean while maintaining my busy schedule seemed impossible, but then I found meal prep. (click here if you need help clean eating) And finding time to exercise just seemed out of the question, but then I found out work outs don't have to take forever to be effective. Shocked? So was I, but let me walk you through a quick and effective workout to show you just what I mean. Let's begin with a warm-up, here is one of my favorites to get my workout started:

(source: fitfoodiefinds.com)

This diagram from Fit Foodie Finds suggest repeating the circuit about five times, but I found that three rounds seems to be sufficient in getting my heart rate going. It is important to warm-up before a work out to increase your body temperature and blood flow to minimize injury. It also helps to maximize your workout that will follow. This total circuit, if repeated three times, takes a total of five minutes and requires no gym or equipment. After completing my warm up, I move on to my workout. Here is one of my favorites: 

(Source: Popsugar.com)

I love the feeling after completing a workout when you're dripping in sweat with your heart pounding, and this workout will do just that. Do this workout at least four days a week (preferably five) and keep up the clean eating and I promise you'll begin to see results. Total time for this workout, including warm up is 25 minutes. That is less than one episode of Modern Family! All you have to do is trade one activity you do each day for this workout. Heck, sometimes I do it right when I get up before showering for work. 

However, if you think you can't possibly fit 25 minutes in your day to workout to a better you, here are some faster options:

(source:fitwirr.com)

This fat burning workout takes a total of 20 minutes including a five minute warm-up. Need something even faster for those days where you barely have time to take a bathroom break? 
Here's a five minute circuit from Women's Health Magazine:

50 seconds of each with 10 second breaks (if needed) between: 

1. Split Jacks

2. Reverse Lunge with Knee Drive

3. Plank Popup

4. Hand Taps

5. Skater Hops

The video demonstrating these moves can be found here. This workout can serve as a 5, 10, or 15 minute workout depending on how many rounds of the circuit you have time to complete. 

The lesson here is, there are plenty of workouts available that are effective for any kind of schedule. All the ones that I have shared with you require no gym, equipment and barely any time. This means you have NO excuse to not get a workout in five days a week. Doing a short workout is better than no workout. Just remember, you're still doing better than everyone on the couch! 

What is your favorite workout for those buys days? Comment below with any tips, opinions or ideas.

 I'd love to hear from you!