Empower Blog

By Heather Hawk

When was the last time you jumped rope?

This fun activity is an effective way to burn 10 calories a minute (or more) and boost your endurance. Jumping rope continuously for just 10 minutes a day can burn the same calories as 30 minutes of jogging or 2 sets of tennis. You can also add a few minutes of jumping rope between sets of strength exercises for a great circuit workout.

In addition to challenging your heart, jumping rope helps to improve your balance, coordination, bone density, and muscle endurance.

Jump ropes are also compact, great for travel, and can be used indoors or out!

By Heather Hawk

You’ve probably heard that when it comes to getting in shape, every little bit counts.

Well, it’s true. For maximum results you want to take advantage of all opportunities. This is especially true on the days when life gets in the way of your regular exercise routine.

One way to increase your daily calorie burn is to walk everywhere you possibly can.

• Take the stairs whenever possible, this includes at home, at work, at the mall, or on your way to a doctor’s office.
• Instead of driving around the parking lot in search of the spot closest to the door, park farther away to add to your daily steps.
• At work, rather than calling a co-worker with a question, walk to their desk.

If you want to see just how many steps you’re able to add up in a day then buy an inexpensive pedometer to track your every move. Remember, to take full advantage of your daily activities, the mantra to keep in your head is “every little bit counts.”

By Heather Hawk

Remember the days when you had an hour (even more) to focus on exercise? You could train without worrying about making dinner, finishing work, or taking the kids to their next activity. Well, with our busy lives a 60-minute workout can sometimes be a luxury.

The good news is you can take advantage of shorter spurts of time and still get an effective workout. You might feel that the 15 or 30-minute chunks of free time aren’t sufficient, but that’s absolutely not true.

Only have time for a quick workout? Use the shorter segments of time to hit it hard. Whether it is strength training or cardio, you can raise your heart rate, work up a sweat, and exhaust your muscles with a challenging 15 to 30 minute session.

Don’t throw away your entire workout just because you don’t have an hour—this will get you nowhere. Make the most of the time you have—break it up—you will feel better, look better, and still see results!