5-10 minutes on the rowing machine, 5 if you're a beginner, 10 if you're serious.
If your gym doesn't have a rower, feel free to use another machine, just be sure to put a little resistance on anything you use- never eliptical or bike with factory settings, you're doing nothing. Increase that resistance by at least 4-5.
20-in-20
I was bored at the gym one day and decided why not do one minute of twenty different workouts? So, I wrote down as many as I could think of on a notecard, grabbed my stopwatch, and started in. I love the variety or this workout, and its ability to change and target specific muscle groups. Today, the twenty are targeting lower body and incorporating ever important cardio. If you are making your own twenty, try to have a cardio exercise for every other one.
Complete one minute of each exercise and then immediately go on with the following exercise (no breaks!!!). If you must take a break, take one minute rest after the tenth exercise, halfway through. Go through the list of exercises before you start and gather ay and all equipment you will need- toe taps need a ball or riser to tap in front of you, calf raises need a step or riser to stand on in order to go deeper, wall sits need a blank wall, L-hangs need a bar to hang from, and squats and lunges may need weights if you are feeling up to it. Remember, NO BREAKS.
1. Toe taps
2. Calf raises (30 seconds left, 30 seconds right) (keep your legs straight!!!)
3. High knees
4. Calf raises (both together) (no bent knees!!)
5. Butt kicks
6. Scissor kicks
7. Squat jumps
8. Wall sit
9. Jumping jacks
10. Plank (Push-up position, arms straight)
11. Frog jumps (Full squat jump)
12. L-hang or hanging leg raises
13. Jumping jack planks
14. Plie squats
15. Walking lunges
16. Squats
17. Frankenstein walk
18. Plank (On elbows, raise one leg at a time for 4 seconds)
19. Mountain climbers
20. Squat kicks
Finish up with some cardio- I like the bike for lower body days (25 minutes at resistance 9 or 10) however if your lower body is too sore or tired after the 20 in 20, try the eliptical (25 minutes at resistance 8 or 9)
Happy sweating :)
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