The No-Excuse Workout

Hello. My name is Kendi and I’m an excuse abuser. Give me free time, a gym membership and sneakers and I will give you any excuse I can think of. I’ve trained for years at this, so I’m pretty fool proof when it comes to thinking up excuses for not wanting to go to the gym. Hunger is one of those excuses. Time and schedule are the other two. I’m too busy I tell myself, I can’t find the time. I mean hey, I’m busy, you’re busy, we are all busy people. And I think that’s just fine; it’s just when ‘busy’ is a negative thing or an excuse it becomes a problem. And since this was one of my wellness goals, taking 30 minutes a day to be active, this means that my excuses are just a roadblock to my priorities. I can find at least 30 minutes somewhere in my day to get in a quick but effective workout. 
So I did some Pinterest plowing a few weeks ago and found a few workouts that I like to mash together into one thirty minute session. I’m a sucker for habits as I’ve said before and if my brain can become accustomed to this routine (and a solid playlist), then it becomes a part of my priorities. That’s right, brain trickery. It works. 
Here is my no-excuses, 30 minutes workout that you can use anywhere. I do this in my driveway because again I’m high maintenance and excuse prone, but this can be done anywhere there is room. All you need is you, some sneakers, possibly a yoga mat and a kettle bell at whatever weight you’re comfortable with. See? No excuses. 
(PS: You also need a phone. I set a timer on my phone for 10 minutes so I don’t forget to move on to the next circuit.) 
1. Start with stretches and yoga poses. 
10 minutes: I like to warm up a little with a few light stretches and then move right into 6-8 sun salutations routines. These yoga poses and moves always get my blood flowing and ready for the next step in the circuit. Plus it’s a great stretch for everyday. Be sure to hold each pose for 5-10 seconds before moving on to the next (or longer, you pro you!) (Sometimes if I’m feeling overzealous about my day, I’ll start off with 5 sun salutations in my bedroom in the mornings. It’s a nice start to the day.)
2. Quick Kettle Bell Circuit. 
10 minutes: I’ll be honest I picked up some kettle bells on sale at Target like two years ago after watching Bob on the Biggest Loser talk about them. But this year I’m actually putting them to use and I have to say I really like them. The exercises are fairly fool-proof and they go by fast. (Two must-haves for me.) I’m swinging 10 lb kettle bell above but you can do whatever you feel most comfortable with. (I use a 15 lb one when I do the squat exercise in the workout I’ve linked below.) 
I use the linked workout and repeat it until my 10 minutes are up. The arm swings circuit is my favorite, I feel like I’m getting all the aggression I didn’t know I had out. 
From Pinterest: Kettle Bell Workout
3. Lunges and sprints!

Did you see how I put an exclamation point behind lunges and sprints above? That was to pump you for this circuit. I know it’s working, isn’t it? Since we have a shared driveway, I’ve got a lot of room to sprint and lunge. I’m going back to my junior high basketball days when we would sprint half court and back, then full court and back and that was one. This is what I do until I get until to 5. Then I finish out my time with full court lunges. 
I’ll go back to the mat and finish stretching a little bit more and that’s it! I’m done. Easiest workout ever.

Of course my favorite part of any work out are the clothes and shoes. I’d be lying if I didn’t say that new gear and looking cute while doing it wasn’t a perk. You can take the girl out of the shop, but you can’t take the shop out of the girl.

What are your quick workouts? Feel free to share your wisdom below!

This post was sponsored by Old Navy. Check out Old Navy’s latest fashion lineup in store or online at oldnavy.com.

36 Notes

Leave a Comment

  1. Dressed with soul says:

    It's also a talent and kind of sports to be good in excuses πŸ™‚ Love your trainings look!

    xx from Bavaria/Germany, Rena
    http://www.dressedwithsoul.com

    01.15.15 · Reply
  2. Sasa Zoe says:

    Love your workout outfit! <3

    Shall We Sasa

    01.15.15 · Reply
  3. rhiannon says:
    01.15.15 · Reply
  4. Cute top! Kettlebells are a great full body workout!

    http://www.bluelabelsboutique.com

    01.15.15 · Reply
  5. lavieenliz says:

    love the work out clothes

    international giveaway on my blog!

    http://hashtagliz.com

    01.15.15 · Reply
  6. Natali says:

    Great workout wear! You look so cute AND as if you really know what you're talking about! πŸ˜€ You can do this girl! Keep it going!

    http://lartoffashion.blogspot.com

    01.15.15 · Reply
  7. I'm in the same boat with you about the excuses! But, like you said, it's about making it a habit so you'll work out!

    Liz @ ShoppingMyCloset.com

    01.15.15 · Reply
  8. Julie from LA says:

    I love working out but I don't always love going to the gym. So I think the most important thing is finding something you like to do. Maybe a Zumba class that is more dancing and doesn't feel like a work out. Most gyms have Barre classes which are toning but not as sweaty. Spinning can be fun in the instructor has great music. Or just speed walking with a great playlist. Setting small goals (like a 20 minute walk) also really helps. I would tell myself, I am just going to do this for 20 minutes and if I hate it then I give myself permission to quit after 20 minutes. Usually I would end up going at least 30. I work out at Equinox which has AWESOME locker room facilities with Khiels products, full time cleaning staff, blowdryers, lotion, Q-tips, etc. It's pleasant to shower and get ready there. Makes a huge difference for me and although its not cheap it allows me to work out more than I would at a more grungey gym. The way you make excuses to NOT work out, I make excuses to NOT meditate or do yoga. So we all have that excuse maker inside of us πŸ™‚

    01.15.15 · Reply
  9. Julie from LA says:

    Oh- one more thing. I got a FitBit which has been great. At first, it was just interesting to see how much activity I had or calories I burned on the days when I went to the gym. But after a month or two of wearing it, it began to change my behavior. Now on days that I don't work out, i will go for a brisk 10-20 minute walk at night after dinner just to get my steps in. I may not be burning 200 calories or anything but it beats planting by butt on the coach and snacking.

    01.15.15 · Reply
  10. Anita says:

    Such cute workout gear. πŸ™‚

    I usually enjoy cardio a bit more than strength training, but I know how important it is to do both! Kettle bells seem a little less intimidating, so maybe I'll give them a try!

    Always, Anita

    01.15.15 · Reply
  11. Krista says:

    Agreed…I'm a big workout excuse abuser. I loathe gyms. I just don't like people looking at me working out. I'm red, sweaty, and make really ugly "this is really heavy" faces and would rather be in solitude when this occurs. These are great tips.

    http://www.kristajacobs.blogspot.com

    01.15.15 · Reply
  12. amywheaton says:

    If I absolutely cannot drag myself to the gym or out for a run, I'll do an app workout at home. Nike Training Club is a free app with dozens of workouts you can download and do with very little equipment. You can target different body parts or do workouts to "get lean", "get toned" or "get strong" and there are videos to show you each move! My other go-to is the My Yoga Studio app. Same kind of idea but it's all yoga. There are premade workouts and there are also individual poses so you can customize your own. I am also a big fan of doing stuff that doesn't feel like exercise – a hike with the dog or skating or playing tennis!

    01.15.15 · Reply
  13. Diana says:

    Omg going to the gym is the worse for me, I need to get in the habit of exercising at home.
    ~~ Diana~~
    http://www.TheNeonFactor.com

    01.15.15 · Reply
  14. Seems like a pretty fool-proof workout! Thanks so much for sharing. I've been trying to find easy ways to incorporate exercise into my daily routine. I'm tired of the gym, there's too much to choose from and I end up going home.

    So far, I've committed to going for a quick run every time my puppy needs to go for a walk. We're both enjoying it

    http://www.littleblackshell.com

    01.15.15 · Reply
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  16. Sarah says:

    Love the shoes! Great post!

    x Sarah
    http://www.bohochiccafe.com

    01.15.15 · Reply
  17. Elise says:

    Jillian Michaels is my guru. I love her 30 min. workouts. I HATE working out, but like you I say "I can do 30 min." I finish her workouts feeling better (psychically- physically, I'm exhauted!).

    01.15.15 · Reply
  18. Christie @ The Weekday Table says:

    HAHA, hilarious, I am often guilty of abusing excuses as well πŸ˜› Love the outfit, and your foolproof workout!
    http://www.theweekdaytable.wordpress.com

    01.15.15 · Reply
  19. I cannot say enough good stuff about Robin Long from thebalancedlifeonline.com. She has a lot of great free 10-minute Pilates routines that really work on her Youtube channel. I do one every morning before I start my day and have honestly noticed a huge difference in my body! Love her! All you need is an Internet connection and a mat!

    01.15.15 · Reply
  20. such a fun workout outfit! i'm also guilty of finding every excuse in the world not to exercise, i really need to change that!

    http://www.footnotesandfinds.com

    01.15.15 · Reply
  21. Eden Mint says:

    Love this post. I have been trying to get into a regular fitness routine for awhile now but always find an excuse not to start. This is inspirational.

    http://www.mintnotion.com

    01.15.15 · Reply
  22. Mel says:
    01.16.15 · Reply
  23. Megan says:

    This is definitely something I need to try because I am so bad about making excuses too! Oh, and love that outfit πŸ˜‰

    xo Megan, Lush to Blush

    01.16.15 · Reply
  24. Kate says:

    Oh, please be careful in how you are striking the ground when sprinting! Heel first will lead to injury. If you have a local running store (fleet feet), the staff can help you with proper form. You want to strike mid-foot. They're also great in assessing the right shoe fit for what exercise you're doing. I run with a natural inward roll and found a shoe that compensates well.

    01.16.15 · Reply
  25. I am prone to making excuses too when it comes to exercising! Sign up for a gym membership recently, hoping to stay motivated so reading this post is a good start!

    Prudence
    http://www.prudencepetitestyle.wordpress.com

    01.16.15 · Reply
  26. Very nice!

    Xxx

    Elisa.

    My Fantabulous World

    01.16.15 · Reply
  27. Lindsay Truax says:

    The best workout is the one you will actually do. And, this is a good one.

    pinkandnavystripes.com

    01.16.15 · Reply
  28. Love the outfit. I mean come on, if you look good working out, that makes it easier to workout right? HA http://www.eatallovertheworld.com

    01.16.15 · Reply
  29. nikki says:

    love old navy activewear!

    xx nikki

    http://www.dream-in-neon.com

    01.16.15 · Reply
  30. Paige Cassandra Flamm says:

    I'm definitely going to be giving this workout a try!

    01.16.15 · Reply
  31. Good for you! Movement is so important. Kettlebells are great–after doing KB swings with those for a while you'll probably be able to work up quite a lot in weight! I use a 35lb one but it's getting too easy! Yay gainz πŸ˜‰

    01.17.15 · Reply
  32. Poppy says:

    Ha I knew you weren't just writing a post on fitness. You just said you barely do any exercise, and now you're pretending to be a lifestyle guru.

    01.18.15 · Reply
  33. I just bought that running tank for me and my running buddy…thanks for sharing!

    01.20.15 · Reply
  34. Lisa Tran says:

    Kendi – that beanie looks absolutely adorable on you!!

    -Lisa
    everydayelevated.blogspot.com

    01.21.15 · Reply
  35. Christine Cooper says:

    So, I pretty much hate working out but I've put on quite a bit of weight over the past year and would like to stop that so I decided to finally stop making excuses and work out. This only actually happened once I started Sean T's work out called T-25. They are 25 minute work outs with a 5 min cool down. I sweat so much and you only need a yoga mat for the first 5 weeks and then some weights for the second 5 week section. Sean T is cheesy but pretty motivating, however as he tells me I can do it I usually just curse at him to make myself feel better. I think it's a bit pricey to buy but if you are into the illegal downloading you can do that as well. My boyfriend and I do it together and we both hate and love it. I still hate working out, but I definitely like how my body is looking. Definitely give it a look!

    01.23.15 · Reply