If snow, sleet and ice have put your outdoor activities on hold, here’s a simple way to get in your 15 minutes of cardio inside. All you need is 1 stair with a railing (for safety) and a small space to stand. If you live in an apartment you can use the stairwell steps.
Set a timer for 15 minutes (e.g, on your stove or phone). Put on some energizing music.
Step Up:
- Lead with your right foot. Step up right. Step up left. Step down right. Step down left. Repeat 20 times. Check your heart rate to make sure you are close to your target. If you are under you can move more quickly; move your arms more vigorously; or carry small weights.\
- Then repeat for 20 rounds leading with your left foot.
Simple Squats:
If you’re new to exercise, do the arm movements without weights. If you are more experienced try the movements with soup cans, water bottles or small hand weights.
- Stand with your feet a little wider than hip width apart. Toes point slightly outward. Slowly bend your knees. Make sure you have good alignment with your knees over your toes, not falling to the inside. At the same time, lift your arms in front to shoulder height for 10 repetitions. Lift your arms to the sides to shoulder height for 10 repetitions.
- Return to the Steps, then Simple Squats. Do as many of this series as you comfortably can in 15 minutes. When you are finished do some simple stretches (see our stretch of the month series) and walk around for about 5 minutes before sitting.