I don’t know how I went from 4 years ago being a guy who thought about exercising then shook my head at the foolishness of the idea (a mindset that can keep a lot of seriously overweight people from even starting, I’d bet) to being that guy who gets anxious if I skip more than a day, but that’s where I am now. This weekend I did nothing and this morning I realized the inactivity was driving me crazy. So here’s the (first? I’m considering a two workout day today) effective and simple nonsense I did this morning, between taking my wife to work and getting my youngest kid on the bus:
- 50 burpees, ladder style (10, rest, 9, rest, etc. down to 1).
- 50 push-ups in one set of 20 then two sets of 15. You can throw a push-up into a burpee and I considered that but I think the push-ups are more effective done as a separate exercise.
- 15 pull-ups, done in a modified ladder–4, 3, 2, 2, 2, 1.
- 20 burpees–wearing a 25 lb. weighted vest. Also ladder style–5, 5, 4, 3, 2, 1.
In the future I’ll speed it up and add reps and planks. This took 34 minutes but I bet I could finish it in less than 30. I might have done mile runs instead of burpees but situational and time constraints wouldn’t permit (another point in favor of the burpee–it can be a time-saver).
I may have mentioned this before but it bears repeating: if you’re going to do burpees (and again, this is just my workout, and is not intended as instruction in any way) with a weighted vest, make sure your vest has a comfortable snug fit and is relatively short in front. I made the mistake of buying a full-fitting vest (it looks like a flak jacket) and it’s great for push-ups, torso dips and runs, but the motions used in a burpee make it bunch and flap a little, which is pretty annoying.