Fitness

Night Moves

Evening exercise is a great way to release stress, get fit and wind down for the night.

Finding time to exercise can be a challenge. Between social invites, the kids' after-school activities, household chores and wanting to relax after a long day at work, your daily agenda can fill up quickly. That`s why it`s important to set aside time specifically for fitness. But when can you fit in a workout? Consider trying an evening workout. Evening exercise is a great way to release stress, work up a healthy appetite for dinner and wind down for a wonderful night’s sleep.

This month, challenge yourself to devote at least one evening per week to burning calories and earning a few FitPoints™  in a simple, fun and effective way.

An evening exercise plan
Here’s a quick 20 to 30-minute routine that will get your heart pumping. This exercise plan alternates between cardio exercises and body weight activities for a complete workout. You can do it in the great outdoors or in the comfort of your own home, wherever you feel most comfortable. 

  • Jumping jacks (60 seconds)
    Grab a stop watch or use your smartphone and set it for a minute. Clear out some space and do jumping jacks for a full 60 seconds. You don’t have to go all out; you’re just warming up, so set a pace you're comfortable with.
     
  • Squats - watch a how-to video (15 reps)
    When the minute of cardio is done, you’ll tighten and tone your legs and buttocks with a popular exercise: Squats! The idea is to bend low at the knees comfortably, while keeping your chest upright.  15 of these puppies will get your legs to feel a nice light tingling. 
     
  • Jumping jacks (60 seconds)
    Grab your timer again and do jumping jacks for one minute at a slightly higher pace.
     
  • Reverse lunges - watch a how-to video (10 reps per leg)
    Keeping in line with the leg toning, the reverse lunge is up next for 10 repetitions on each leg. 
     
  • Jumping jacks (60 seconds)
    Complete another set of jumping jacks.
     
  • Pushups - watch a how-to video (15 reps)
    Work on your upper body with 15 repetitions of wall or floor push up on the knees. 
     
  • Jumping jacks (60 seconds)
    One last minute of jumping jacks!
     
  • Plank - watch a how-to video (30 seconds)
    Finish this circuit off with an awesome exercise for your abs, back and upper body, the infamous plank for 30 seconds.

After completing this circuit you'll be feeling the glorious effects of working up a sweat. You'll feel even better after round 2 and round 3!

Another round!
Simply swap the jumping jacks with running in place in round two and butt kicks in round three.   Don’t forget to take a break when you need it!

Round 2

  • Running in place (60 seconds)
  • Squats (15 reps)
  • Running in place (60 seconds)
  • Reverse lunges (10 reps per leg)
  • Running in place (60 seconds)
  • Wall or floor pushups (15 reps)
  • Running in place (60 seconds)
  • Plank (30 seconds)

Round 3

  • Butt kicks (60 seconds)
  • Squats (15 reps)
  • Butt kicks (60 seconds)
  • Reverse lunges (10 reps per leg)
  • Butt kicks (60 seconds)
  • Wall or floor pushups (15 reps)
  • Butt kicks (60 seconds)
  • Plank (30 seconds)

After a few weeks your strength and endurance will improve and you’ll notice your break periods getting shorter and shorter.  Be forewarned that that ‘nice light tingling’ feeling you'll feel in your legs will turn into a bit of a burn the next day; but that means you’re getting results! This high intensity interval training workout is a wonderful way for beginners to go at their own pace and requires no equipment and just a short amount of time.