Easy Home Workouts

Five Fast At Home Workout Ideas that are simple and possible with small kids

As a mom, it isn’t always possible or practical to get to the gym everyday. I’m also not a fan of long hours on the treadmill, especially since high intensity short workouts and weight training have more health benefits. I prefer at home workouts when possible and often my kids workout with me.

My personal workout routine is to do the following each week:

  • weight training with really heavy weights 2 times per week – pullups, deadlifts, squats, lunges, etc
  • High intensity 1-2 times per week – sprints, burst training, etc
  • other form of movement 2-3 times a week – martial arts, walking, swimming, etc

I train at my brother-in-law’s house on days that I do weight training since they have lots of free-weights, but the other days I do at-home workouts.

These are five easy ways that I try to work movement in to my day (and that my kids can do too):

Kettlebells

I’m a big fan of Kettlebells because they can be easily used at home in a short amount of time and they don’t take up much room (unlike, say, a Bowflex…). You’d be surprised how intense your workout can be from just a cannon ball with a handle, but kettlebells can give you one of the most intense whole-body workouts you’ve ever completed.

The Russians have used kettlebells to train their elite athletes and secret service for years and now even because they give great strength and definition and don’t add any bulk for women.

My two favorite kettlebell workout are Swings (video how to in this post) either in intervals (30 seconds of swings, 30 seconds of rest, and repeat for 5 minutes) or just doing 75-100 swings without rest with the heaviest kettlebell I can use with good form.

In the name of full disclosure… kettlebell workouts are HARD, but that is why they are so effective. Because of the combination of strength and high intensity cardio, even the most seasoned athletes have trouble lasting five minutes when switching to kettlebells.”

You can find kettlebells almost anywhere now, and even order them online. I started with a 20 pound kettlebell and now use 35-55 pound kettlebells. The best part, they are basically just a canon ball with a handle, so they are compact and easy to store, even if you don’t have much extra space.

This post has a video tutorial on how to do kettlebell swings.

Rebounding

I must admit, when I first heard or rebounding, I thought it sounded a little crazy. Now that I’ve tried it, I see why it has such a loyal fan base. Rebounding is basically jumping on a mini trampoline and it  has a myriad of health benefits including:

  • Helps promote lymphatic drainage
  • Supports liver health
  • Good for bones (weight bearing movement helps strengthen them)
  • Helps cellular cleansing
  • Improves endurance
  • Helps with digestion
  • Helps the body detoxify on a cellular level

The idea of rebounding is that by bouncing on a mini trampoline in different ways, a person can make use of the rapid acceleration and deceleration to increase blood flow, oxygenate the body and improve muscle tone. Rebounding is also more fun (in my opinion) than running for the same amount of time and it is a better workout. There are sample rebounding workouts online, but all it takes is jumping (fast, slow or alternating) for 20 minutes once a day.

I try to work this in each morning and it definitely helps boost energy levels! My kids also love bouncing on the mini trampoline and often bounce on it while learning or on rainy days when they can’t go outside.

Often, mini trampolines can be found on Craigslist or at yard sales. If not, there are several good rebounders available online, (like this one that is 50% off right now or this one that has really high reviews and is silent).

Pull-ups

Often, like when I’m pregnant or early postpartum, I can’t do actual pull-ups and stick to dead hangs or negatives, but the act of doing pull-ups or working up to them is very beneficial to the body. Pull-ups are also one of the most functional exercises you can do and it helps stretch out muscles/spine and strengthen the core.

Even if you can’t do pull-ups right away, you can start where you are and work up. Mark Sisson has a great video tutorial for how to work up to pull-ups here.

I have this pull-up bar hanging in my bathroom doorway and just make a point to do pull-ups, dead hangs or negatives every time I go through that doorway. This is an easy way to get the benefits of pull-ups throughout the day.

T-Tapp

I’ve reviewed T-Tapp workouts before… from that post:

“I’d heard T-Tapp mentioned in several places online before and was skeptical. When I saw “bio-hackers” like Bulletproof Exec mentioning the T-Tapp system and claiming that it:

  • “Is the fastest weight loss workout we’ve ever seen
  • Detoxifies the body
  • Increases insulin sensitivity, which promotes loss of excess weight
  • Reduces stress
  • Skyrockets energy levels and mental clarity
  • Boosts metabolism
  • Improves cardiovascular function
  • Helps the brain gain better control over the body (builds neurokinetic function)
  • Takes just 15 minutes””

I still use T-Tapp at times and it is an easy and simple workout that can be done at home in a short amount of time. My kids actually think it is hilarious and some of them will workout with me.

Pilates

Pilates are another easy and low-impact workout to do at home. There are many options available (from prenatal Pilates to Pilates for advanced athletes and everything in between.

A couple of my favorites are this beginner workout and this rapid result workout. Pilates DVDs cost much less than gym workouts and the kids have fun doing them with me.

Do you workout at home? What is your favorite at-home workout? Share below!

It can be hard to make time for exercise. I get it. With a busy family, a household to maintain, meals to cook and work to do, it isn’t always at the top of the priority list. I’ve found that if I concentrate on fast workouts that provide maximum benefit, I’m more likely to stick to them.

Statistically, getting regular exercise is one area that many of us are not doing, and despite the multi-billion dollar gym and training industry, it isn’t always something that requires a gym membership or expensive equipment. I have a couple pairs of minimalist/barefoot shoes and a kettlebell, and these have served me better than a gym membership ever did because it isn’t about the equipment as much as it is about actually just doing it and learning to enjoy it!

The good news is that exercise can be incorporated into daily life rather than being something for which you must set aside time. Things like kettlebells can make a fast 5-minute home workout easy to sneak in while cooking dinner, or you can do a full set of Tabata sprints in 4 minutes (and they’ve been found more effective than long distance running for both weight loss and increasing fitness level!).

We can all manage to find 5 minutes a day to sneak in some kind of movement, and it doesn’t have to be daunting. Here are a few of my favorite fast workouts that I do each week:

Sprints

Sprinting can be much more effective than distance running and it takes much less time! This is one case of definite quality over quantity.

I use a modified Tabata routine interspersed with a longer rest routine. I usually run one set of Tabata sprints (sprint 20 seconds, rest 10, repeat for 4 minutes) followed by a long rest period and a 30 second sprint followed by a 60 second rest (repeat 8 times). Followed by another set of Tabatas. In case that was confusing, here is a broken down version:

  • Sprint 20 seconds
  • Rest 10 seconds
  • Repeat above two steps 8 times

then

  • Sprint 30 seconds
  • Rest 60 seconds
  • Repeat above two steps 8 times

then

  • Sprint 20 seconds
  • Rest 10 seconds
  • Repeat above two steps 8 times

These could be done running, on a stationary bike, with kettlebells, or any other activity that can be done quickly. I don’t recommend swimming for sprints because it doesn’t have the benefits of weight bearing exercise. You could also use any one part of that, and even just one 4-minute burst would be beneficial!

Strength Training

I am a big proponent of exercise that utilizes body weight as it can be done anywhere, it can be done relative to your fitness level, and it is less likely to cause injury than free weights (especially if weights are done with bad form!). Body weight exercises can also be done quickly and without any added equipment, making them perfect for a workout while the kids are napping. I do a total of about 20 minutes each time I do strength, though work up to more, or start with less as needed. I focus primarily on the following exercises:

  • Pull ups -These can be done on a tree branch or a portable pull up bar in a door frame. Start with assisted pull ups if needed.
  • Push ups -Start with wall push ups or “girl” push ups if you need to work your way up. Work up to doing them with your feet elevated or in a handstand.
  • Squats– Start small if you need to and work up to a full squat.
  • Planks– One of the best all-over exercises you can do. Rest on elbows, forearms and toes. Hold as long as possible. Repeat several times. Once you can do this, mix it up by raising one arm or leg and holding the position or by holding in a low-push up position instead of resting on forearms.

How do you fit exercise in to your daily routine? Share below!

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Reader Comments

  1. I spent $120 on Beachbody videos a year ago and haven’t used them.  It’s time to get started. I love them because I’m not doing the same video over and over.  There are 8 different videos and a workout schedule that covers 3 months with each month getting progressively more difficult.

  2. i’ve already signed up to your email list. i dance (ballet and jazz) for 5-5.5 hours a week, and i bike to and from school four times a week (15 minutes each way). i always try to walk when i go places too 🙂

  3. I will get back to the gym in addition to running 3x/wk.  I’d like to do more abdominal work too, maybe on run days?

  4. I walk about 3 times a week. I also do weights at my house several times a week. Just last week I started doing ‘real’ push-ups and was so excited!! I have never had the strength before!

  5. I walk/run 3 miles twice a week (training for the 5k) and do Jillian’s 30 day shred once or twice a week.

  6. I’m doing a kettlebell workout – skeptical at first but they ARE fun and effective!

  7. My excuse used to be that I was too tired in the morning to exercise before my hubby left for work, but now, thanks to your sleeping tips, I’ve been getting 9 hours every night! So, I’m going to set my alarm 15 minutes earlier, head out the door, and run some sprints on the hill just outside our door. The other thing I’m incorporating is setting the timer for an hour. When the timer goes off, I drop what I’m doing and do ten of something. I’m thinking burpees, pushups, mountain climbers, squats, etc. will help those large muscle groups and get some blood circulating! Then, set the timer for another hour. I just need to establish some consistency!

  8. I love the Tabata sprints, it’s definitely achievable during nap time. Along with body weight exercises. No more excuses. I’m headed out for a 4 minute session!

  9. I am starting to train for the Fall Grand Rapids Urban Adventure Race with my 14 year old son! I did it twice last year with my best friend. I am so looking forward to training again and learning how to run pain free. 

  10. I am already signed up for your mailing list.

    I already have been exercising. Here’s my current routine:

    1. Elliptical for 15 min
    2. Sit ups – 3 sets of 10
    3.  Strength machine (legs and arms) – 3 sets of 10 on both

    Based upon your suggestions I am going to try sprinting on the elliptical instead of the 15 min, and adding planks.

  11. I need to begin walking again – can’t do anything more high impact than that. A new pair of shoes will get me going 😉

  12. I attend a twice-weekly bootcamp class held at my place of employment. I also go on frequent walks with my husband after dinner. I recently installed a pull-up bar in a doorway I pass through frequently, so every time I pass through I will (try to) do a few pull-ups. I also have a kettleball (25 lbs) and will do some swings whenever I remember that I have it. 🙂

  13. I already crossfit 5 days a week. I do want to start doing hill runs 2 times a week and just need to find some time. My plan is to get housework done early in the week to allow time for extra running work on the hill runs.

  14. I do cardio-kickboxing  twice a week, and when the weather isn’t too hot, I run up and down a flight of stairs that has 6 sets. I recently completed two (total of 14 weeks, since 2 weeks overlapped) 8-week challenges that forced a lifestyle change in the way I eat, exercise and even crave food.

  15. I recently started getting serious about weight-loss and a healthy lifestyle in Mid-May. A small gym nearby was offering personal training sessions at a great discounted rate. I joined and have even begun to attend some of the cardio-circuit classes there as well. Never in a million years did I think I would be brave enough to attend of of these group classes. I have also been doing cardio at home 5-7 times a week. Since Mid-May I have lost 30lbs, making it 45 total for the year! Really feeling great about myself these days! 🙂

  16. This wellness challenge came at a great time, in the middle of me working on all of this! I started doing couch to 5k 3 weeks ago, and have a friend that holds me accountable, so neither of us can back out, because the other will be meeting at the same place, same time. I will start doing kettlebell and yoga stretches (to video) on the days that I am not running.

    • Ooh and I have been telling my running partner, every day, how I am dying for a pair of barefoot running shoes, so this would be a perfect addition to my routine – as I would rather be barefoot than wearing shoes. 

  17. I’ve been a on/off (babies & pregnancy) runner for the last 8 years completing a marathon after my first and a 1/2 after my second.  It was a way to “get in shape” and get rid of baby weight well it was really just weight that I could blame on something else. But I didn’t really loose much so after my third (9mos old) I decided to stop going for long distance and work on getting faster meaning sprints and shortening my 5k time.  My 5K goal has been less than 30 min but will change as I am down to less than 20 min for 2 miles.  I have lost more weight and am more toned doing sprints and shorter distances than when I would spend my mornings running 5-6 miles.  Plan= run 2 miles 2x/week for time throw in the tabata sprint workout.  Keep doing my planks and push ups and get a pull up bar to add to my workouts. <3

  18. I do an 1.5 hour yoga class 5 times a week but I’ve wanted to get back into sprinting. Thanks so the reminder and inspiration.  I’m already on your mailing list, but I’ll look for more ways to enter. Go go! (Cheering for all the excercisers)

  19. Im following Lauren Brooks 12 Week Kettle Bell program and training for a 5k on my off days. Love Love Kettle Bells! As A working mom I have ZERO opportunities to spend an hour at the gym each day. Having Kettle Bells allows me to get an amazing work out in my bedroom while the kiddos nap! 

    • Hi Regina,

      What do you do for your Kettlebell workout?  How long does it take?

      Thanks!

  20. The Plan:

    Monday, Wednesday, Friday when my son goes to his gym I will run intervals. I used to do a few minutes of walking interspersed  with 20 second sprints but I like the idea of stepping it up a notch on intensity so I’ll try out the Tabata sprints.

  21. I am recovering from adrenal fatigue and agoraphobia, so I just walk around my house or yard for now.  I am up to 30 minutes most days.   Light gentle exercise is my plan for now!  =)

  22. I walk to and from work either barefoot or in a flexible slipper type shoe. I’ve been impressed at how quickly my legs have toned up. Now, I’m ready to start my arms and core with some kettleballs!

  23. I have started waking up the same time each morning and going for a walk, bike ride, or a walk with some sprinting too. I usually am out for a hour or so and sometimes my boys will even come with(as long as they don’t complain!). Its been great, but I am having a hard time getting to sleep early enough to reap ALL the benefits. I am using barefoot sandals (crocs sexi sandal) but would love a bare of shoes for when it starts getting colder!

  24.  I do crossfit 3x/week and y0ga about 2-3x/week.  First time in over 2 years (since before I was pregnant) I have made a point to take care of myself by working out.  Feeling great and never looking back!  Thanks for your encouragement and inspirational posts Wellness Mama!

  25. I run at least 3 times per week. Having a running partner keeps me accountable – we’ve been running together for 3 years now. Additionally, my husband and I take a daily evening walk with the baby and dog. Schedule permitting I also like to throw in a monthly hike.

  26. I purchased Chalean Extreme from Beachbody and have been doing it for 10 weeks now.  I’ve been able to more than double the weight used for each exercise over that time period, and plan to continue to increase.  My plan is to continue with this program.

  27. I do kettlebell swings 3 days a week and try to walk most days for 45 mins. we live in the country with lots of hills so I get a pretty good workout! I need to start doing some body weight exercises to round things out.

  28. I’m walking everyday 4-7 miles through hilly terrain and mountain trails.  I am also doing planks at home with the kids.  🙂

  29. I haven’t worked out for years, but when I did, it was the normal time at the gym and cardio and/or class.  This time, I’m taking your advice and am getting a couple kettlebells, will do body weight strength training, and will do sprints.  I’m super excited to get going.

  30. I do 40 mins of circuit training daily, or sometimes substitute an hour-hour and a half hike with stroller and dog.

  31. right now i’m walking, barefoot, of course.  i hope to get back to my sprints and weights soon but no serious metcons.
     

  32. I made a “determination” a few days after Christmas to run at least 1 mile every day of 2012. I figured if I “only” did that, 365 miles was way more than what I’d ever done before. So far I have only missed one day!!! I use a treadmill or get out with my family. Sometimes I run more, some days I even walk. I have dropped almost 20 pounds and feel so much better! That’s my plan & I’m sticking to it! 🙂

  33. Currently, I’ve been playing Just Dance Kids with my kiddos. The dances are each about 2-3 minutes and I’m amazed how much of a workout I get. And it’s fun! I would like to get out and around the block daily…new shoes would certainly help that endeavor. 🙂

  34. I am trying to recover from some major health issues I’ve had over the last few months. My muscles have atrophied a lot, so I’m taking my exercise very slowly but my plan is to gradually build up by exercising each day (I rotate between stationary bike and walking) for 15 min 5-6 days a week for one week and then add 5 min each following week until I reach 30min a day then try upping the intensity and going back to 15 min and so on.

  35. I have a plan of sprints, lifting and yoga with a play day with the kiddo. As long as we are outside and moving anything goes!

  36. Most days I’m able to walk in the evening when I’m most prone to snacking and a couple times a week go to the gym right after work to do weights or take a class. I listen to audiobooks when I workout, assuming its a good book I always have motivation to take a walk because I want to hear the rest of the story.

  37. I already do a kettlebell routine and love it!  

  38. I’ve been doing the 30 day shred first thing in the morning but am changing it up to sprinting now.

  39. I walk daily with the kids during the day and usually also take an evening walk with just the baby.  I subscribe to an online fitness site and do yoga 3-5x/week.  I also have a stationary bicycle that I use when I am unable to get out and walk.  Once the kids are a bit older, I’ll get back into hiking.  I would like to join the local rec center and do some aquafit once the baby is old enough to leave with a sitter.

  40. I will be walking/running at least three times a week and may consider getting a kettle ball!  Thanks!

  41. I workout 5 days a week
    Monday I work out with Leslie Sansone with her weights routine I am up to 10 pounds now
    Tuesday I do Jillian Michaels Banish Fat Boost Metabolism
    Wednesday is Weight Training with Kelly Coffee Meyer for 60 minutes with 10 pound weights.
    Thursday and Friday I  mix up Jillian Michaels 30 Day Shred, Killer Buns and Thighs, Ripped in 30 or Tae Boo.

    Before I started working out I was drepressed all the time I had twins 7 years ago and never got out of the funk until I started working out and eating clean.

  42. I’m kind of scared of exercise since I’m dealing with adrenal fatigue right now, but I need to do something! My goal is to walk regularly, even if it’s just a few minutes. Crossfit really appeals to me, and there’s a women’s crossfit gym close to my house  – maybe that can my long term goal!

    • If you have adrenal fatigue, definitely just go easy on yourself and stick to gentle exercise like walking or swimming… and maybe go walking outside barefoot in the sun 🙂

    •  I have been struggling with adrenal fatigue too … at first I could only do gentle stretching and deep breathing exercises and then gradually started doing walks each day (started with 5 minutes and have built up to 30 minutes).  It is a challenge knowing how much to “push” yourself and how much to rest.   Best wishes in your recovery!  =)

  43. I’m on your email list already.
    I have a baby due here in a week, I’m defiantly looking to get back into shape. For right now I’m working in my garden for exercise, hopefully it makes this baby want to come out!!

  44. I was doing a sprint work out twice a week in my barefoot Merrells.  My knee has been bothering me lately, so I’ve switched it to a bike workout up a hill.  I really want to train myself to do a pull up, so to meet that goal I will be going to the gym and using the pull up assist machine.  I’ve done it in the past, but never got all the way there.  This is the time!!

  45. I recently decided to try the “You Are Your Own Gym” program. Lots of body weight exercises that require no equipment.

  46. I’ve spent countless dollars on things that I didn’t stick to in the past. Home gyms, new walking shoes, videos, DVDs….

    My daughter is trying to get back into shape for volleyball after being lazy all summer, so we have devised a workout schedule that both of us can follow. She is younger and more fit than me, so I’m starting off easy. We are still struggling to find the motivation during the lazy summer days 🙁

    I recently purchased an door frame pull up bar and a combination kettle bell/medicine ball for us to use.

  47. I try to vary my workout to keep from being bored. I like to bike, do yoga, lift weights and work outside in my yard and garden!

  48. I want to get back into the habit of lifting weights at least a couple times a week.  I already stay active walking the dog, but the weights/other resistance work has fallen off the map recently!

  49. I do bodyrock, yoga and walking. Working on more pushups too. 

  50. Flexibility and strength are two things that I really need to focus on. I am going to check on those Kettlebells. It takes me a full thirty days to even begin to like exercise at all. I know it is good for me and that I should do it. It is the doing it part that gets me. I have made it through the thirty days in the past and then wondered why everyone didn’t exercise since it made me feel so great! Then I had my wisdom teeth all pulled out and I got out of the habit of working out. Fast forward to now and I am still trying to get back to it. Now is the time to get back into it! By the way, those shoes look awesome!

  51. I’ve started jogging and doing basic exercises about a month ago.  I got really creative with the weights: my different sizes of cast iron skillets!

  52. I do sprints at least once per week, attened CrossFit 3x per week, and try to get active with my family on the weekends! Summer in Texas makes it a little hard, but we try to go early in the mornings or late in the evenings to the local nature preserve and do some hiking/walking.

  53. This week I just started a new fitness routine.  I actually got my husband to do it with me.  We got kettlebells (a 10 lb, for me and a 15 lb. for him) and we are doing about 25 minutes every other day.  The workouts are really intense and I can feel it working in my muscles.  We’re doing kettlebell swings, upright rows, and some various ab exercises.  We do 3 sets of the exercises each workout.

  54. I signed up for your email list. I do Zumba four days a week at the minimum and have recently started attending Zumba parties (WAY fun!) These shoes would be GREAT for Zumba. Thanks for motivating people to get healthy- I’m new to the gym (June) and it has made such a difference in my life already 😀

  55. I’ve been trying to make an effort to do both strength training and sprints. So far I haven’t managed to get sprints worked in, but that’s my goal for the next two weeks – sprint once a week and strength training (body weight exercises like those listed in the post) twice a week.
    I’ve also been trying to walk at least half an hour every day.

  56. Hi,  I made my own kettlebells from a link you provided.  I’m slowly building a routine with them and the pull-ups, push-ups and squats.  It all feels good.  Your blog has been an amazing resource for me and helped me make some needed changes.  Thank you. 

  57. We’re having “challenges” with one of our cars, so I’m using it as a motivation to walk or bike to work. It’s only about 1 1/4 mile each way, and I have a great little daypack to carry my lunch and work clothes. I get an especially good workout if I’m running a little late!

  58. I walk 10km 2 times a week and I do a 30 min workout on my TRX system 3 times a week!! Plus I am a mom of 3 and its summer so running after them cleaning up after them and playing with them has gotta count for some form of exercise LOL!!

  59. I go to the gym three times a week and do 10-20 minutes high intensity cardio, then do a total body weight workout to tone out. I run from time to time as well, but I enjoy running more during the cooler months.

  60. I’m gonna KISS.  5 minutes of kettlebells every day.  just 5 minutes.  you can do anything for 5 minutes.

  61. I’m taking baby steps with exercise in light of my SIBO, leaky gut and fibromyalgia but I’m walking, jump rope and light kettlebells 3 times a week.

  62. My plan for the next two week is just to take time to walk with the kids and dog 4x per week.  Am 33 weeks preggo so I have to burn extra calories just from walking right? 🙂 

  63. I will start setting my alarm in the morning to get my exercise done first thing.  If I don’t do it in the morning it never seems to happen!

  64. My plan is to walk every morning before work, do functional fitness exercises such as pull ups, push ups, planks and squats twice a week, and continue doing yoga.

  65. For the past 7 months I have been attending a beginners crossfit class once a week. The structure is great to ensure I keep going, but I am working on developing an at-home supplementary routine for another 1-2 days a week for a shorter duration.

  66. My plan is to start running sprints… I am a terrible runner but just bought some Merrell barefoot shoes and hope they help me to adjust better. I am just not a traditional tennis shoe gal. As far as other plans, I love lifting but get turned off by complicated routines… I am going to use your 10 minute guide to help me plan something I can stick to: deadlifts, lunges, pull-ups, push-ups and planks to start with. PLUS, I really want to find a kettlebell. I love lifting heavy and I love feeling strong and I feel that your plan is something I can do more regularly which will help me get and stay there! BTW, I am pretty close to Nashville, I wish I could be ready to run in September, too!

  67. I will try your sprint routine twice a week for the next two weeks. 

  68. My summer workout is consisting of lots of swimming, yoga, and walking. I love running, but that will have to wait until I have a knee injury repaired.

  69. I run 3.5 miles twice a week with my black lab. She is my motivation. If i feel tired in the morning all i have to do is look at her and she lays on the floor and groans until i get up and grab my running shoes.  I also just recently started doing strength training with my husband at the gym about 3 days a week. Strength training is something i have never done, it’s starting to grow on me and i’m enjoying  the change in my body!

  70. I mix it up with body weight exercises such as pushups, pull ups, squats, planks, situps and burpees. My goal is to able to do a deadhang pullup by my next birthday. I also dance a couple nights a week and have just started trapeze classes (which will help for that pullup goal!) I should really sprint more and am going to make a renewed effort to just get out and run! Thanks for the encouragement!! (I love all your posts btw)

  71. I absolutely CAN NOT work out in a gym. I HAVE to be in nature for it to count. So by having comfy shoes that will hopefully feel better on my joints, I would LOVE to start running again! My doggy (Murphy) will thank me, too!

  72. The contest is already over, but sprints are the quickest way to stay in shape for pft “season” as I enjoy longer runs more. Sprints along with running hills (I prefer real hills to the treadmill) dropped my 3mi run til from 30:32… Barely passing only 5 months after having my daughter to 26:00 the next year. Still not spectacular, but close to personal best. I love running, I’m just not a fast runner.