When we first started this whole quarantine-at-home thing, we thought we’d have more time on our hands. No commute, no problem, we’ll definitely spend that hour working out and eating healthy. But eight weeks and a fridge full of banana bread later, we still can’t seem to find the time. Between the Zoom calls, take-out runs and homeschool sessions, any semblance of a workout routine went straight out the window (along with our dignity and desire to wear pants). But the success of a Tuesday isn’t measured by the hours you spend in your at-home gym. In fact, engaging in physical activity for even a few minutes a day can have a huge impact on your mental and physical well-being.
“Right now, getting up and moving is more important than ever as we’re stuck sitting for longer and longer periods of time,” Annie Mulgrew, VP and Founding Instructor of CITYROW says. “Oftentimes, we convince ourselves that unless we have a full 30 minutes to dedicate to exercise we can’t get an effective workout in. The truth is, whether you’re sweating for a full 30 minutes or in five-minute increments, you are making a difference and challenging your body.”
CITYROW is a boutique fitness studio that combines rowing with high-intensity intervals and dynamic strength training. As the leader in program development and instructor training, Mulgrew knows a thing or two about getting (and staying) in shape. So, how has she been working out while stuck inside? “At CITYROW, we focus our programming on functional movements that work the entire body to give you both an effective and efficient workout,” she explains. “Exercises you can do at home like squats, lunges and pushups are great options for challenging multiple muscle groups. When these movements are put together in a circuit, they will get your heart rate up to achieve that cardio blast we all know and love.”
Got five minutes between your morning brainstorm and afternoon check-in? “Flow through each of the below exercises for one minute, trying to do as many reps as possible (with good form!),” Mulgrew explains. “Then immediately transition into the next exercise.” If you’re recovering from an injury or can’t fathom 60 seconds of pushups (we feel you), Mulgrew suggests mixing it up. “You could also choose three of these exercises and see how many rounds of 10 reps you can do in five minutes.” One full-body burn (and a lovely boost of energy) coming right up.