Stick to your workout plans even when you are tight on space by trying some of these fun workouts using walls, and supplement them with quick cardio for total body fitness. Start your morning workout with wall exercises, and then use short breaks at work or home to fit in your cardio. One to two minute workout routines for women and men can be as simple as “ripping off a minute's worth of jumping jacks, or stepping into a vacant office or conference room to shadow box for a minute or two,” according to Webmd.com. The best workout routines also include flexibility and balance training, so stop by your local Gold’s gym to try a yoga or Pilates class.
Hit the Wall
Switch up your routine and get a major workout with minimum floor space with these 7 moves you can do at a gym wall near you. PLUS: One bonus move.
We wanted to make sure you weren’t overlooking a great workout tool at your gym: the walls. That’s right, those vertical spaces can add a real kick and convenience to your workout plus you can do many of them while you’re on the road. We spoke with Gold’s Gym Fitness Institute trainer Nikki Kimbrough who offered up seven exercises that take up minimum floor space.
Here are a few reasons why you should hit the wall:
Wall moves build your legs, torso and upper body while improving your endurance and balance
Can help you switch up your standard gym routine and work your muscles in different ways
When gym floor space is at a premium, you can get a great workout in a small area
You might remember these from the Presidential Fitness Test back in elementary school. (Or maybe that's just us?) Stand with your back flat against the wall and slowly bend your knees until they are directly over your toes at a 90-degree angle. Your thighs should be parallel to the ground.
Hold the position for 45 to 90 seconds. Rest for one minute, then repeat two more times.
To add intensity:
Hold dumbbells in each hand and do bicep curls.
Fitness ball squats
Place a fitness ball (a.k.a. yoga ball) between your back and the wall. Do a squat, keeping your back straight and bending your knees until they are at a 90-degree angle over your toes. Return to a standing position. If you do it correctly, the ball will remain pinned to the wall.
Do 3 sets of 8 to 12 reps.
To add intensity:
Lift one leg straight out in front of you and squat with other leg. Switch legs and repeat.
Lunge and throw
Stand with your left shoulder about three feet from the wall and hold a ball in your hands. Lunge forward with your left foot until your knee is at a 90-degree angle over your toes. While holding that position, turn your entire torso toward the wall and bounce a ball off it with a chest pass. Catch the ball, then return to a standing position.
Do 3 sets of 12 reps on each side.
Stand facing the wall with your feet about shoulder-width apart. Put your arms straight out, then lean forward until both hands touch the wall. Move your hands farther down the wall (i.e., shoulder height to hip height) if you want to shift the emphasis from the chest to the shoulders.
Do 3 sets of 10 to 12 reps, making sure to keep a straight back.
To add intensity:
Place stability discs between your hands and the wall.
This exercise is a little more advanced. Kneel down with your back to the wall and put your hands on the ground at shoulder width. Put your head down and your feet against the wall, then work your feet up until you are inverted in a handstand position. Start doing push-ups, keeping your back straight. “This move will work your shoulders, upper back muscles and core while improving your balance,” Kimbrough says.
Do 3 sets of 10 reps.
Medicine ball tosses
This one’s simple. Put your feet about shoulder-width apart and bend your knees slightly. Stand facing the wall about three feet away. Throw the medicine ball at the wall with a chest pass, then catch it. You should feel this in your arms, shoulders and chest.
Do 3 sets of 10 to 12 reps.
Russian toss and catch
Sit parallel to the wall with your right shoulder about three feet away from it. Put your legs out in front with knees bent and your heels resting on the floor. Lean back slightly. Holding a medicine ball with outstretched arms, twist your arms across your body toward your left side. Then whip your arms back across your body and toss the medicine ball at the wall, and let it roll back to you. After 10 reps, switch sides.
Do 3 sets of 10 reps on each side.
Bonus: Crazy Eights
“This is one of my favorite circuit workouts for strength training and cardiovascular fitness,” Kimbrough says. Start with eight jumping jacks, then do eight squats against the wall. Next up: eight burpees (stand, kneel, push-up, kneel, jump up, repeat), and finally eight push-ups. Don’t rest.
Try 3 sets of 4-minute intervals.
These simple wall workouts leave you with no excuses to say you couldn’t exercise when you can’t make it to a Gold's fitness center near you. Use them as your morning workout or late at night, and set aside time to add cardio exercise to balance your workout routine. Consider short workout routines for women and men that are accomplished in 10-minute increments if you are tight on time, and make those workouts add up to 30 minutes, five days per week to reduce your risk of cardiovascular disease as noted by the National Institutes of Health. The best workout routines are the ones that fit seamlessly into your busy schedule.
Stuck at the office? Workout plans using walls are the perfect answer to getting exercise while at work during your break. Whether you skipped your morning workout for an early meeting, or you have to stay late, add cardio to these wall workouts by taking a brisk walk during your lunch hour or break time, as suggested by the Mayo Clinic. And learn about time-saving workout routines for women and men by asking a fitness trainer at a Gold’s health club near you for tips, or even schedule a few personal training sessions. Trainers know the best workout routines to help you get results in the shortest amount of time.