Fat-burning, low-impact, home workout

I skipped the gym today. If you know me at all, you know there’s only one reason why I’d do such an outlandish thing.      

In short: Call the coroner.

Wait! Just kidding. I’m still alive.

What, you ask, would cause me to make such a life-altering move and ruin my day before it even got started?

If you guessed it’s once again my knee, you’d be 100% correct and have clearly been tolerating my orthopedic rants.

But this time there’s a light at the end of that pain tunnel.

I could not work out today because yesterday I received my third and final shot of hyaluronic acid (HA), a thick fluid naturally found in our bodies that acts as a cushioning agent. In essence, my knee becomes like a jelly doughnut, except instead of a sweet center, it’s filled with pain.

So not even close.

Let me say upfront that the first two shots were tolerable. This one was a different story.

The doctor explained that the buildup of the gel from the past two times left little space in my tiny knee cavern (I’m paraphrasing here) for this last dose. I was not expecting this to be any different, so the tsunami of agony I felt seemingly came out of nowhere.

5 things you must do to lose weight after 50I was not happy, and that level of unhappiness did not go away for several hours. I wished for an airlift to bring me to my car or, at the very least, a piggyback ride from one of the nurses.

Combined with osteoarthritis, the drop in HA has been wreaking havoc in my knee joint by causing (warning: non-scientific, silly jargon ahead) all the painful bony parts to bang into each other, like so many mugs of beer during Oktoberfest.

Only a lot less fun and without the singing and sauerkraut.

So back to my gym-free day issue.

It’s not that I’m such a workout freak (okay, maybe a little), but my gym doubles as my social life. (And yes, I realize how sad that sounds.)

This means I will have no people interaction for the day on top of the workout itself. I’m not only feeling lazy but disconnected and out of the loop.

So you, my friend, are getting half of a one-sided conversation for which you never volunteered.

Okay, I’m done.

As a reward for hanging in there with me, and to help you burn off any remaining Thanksgiving Day calories, I give you… a great fat-burning workout in the (dis)comfort of your own home.

Here’s a workout you can try today that incorporates a bit of strength training along with cardio, to help you firm up as you burn fat. It’s short but intense if you really push it. Do what you can and let me know in the comments section below…

Also, if you like this sort of thing, you will want to be on the alert for an email from me tomorrow, announcing a brand new program to help you kick off 2017 in fit style. Look for it!

1. Warm up by walking in place (or around the room): 60 seconds or longer, pumping arms as you go (keep them at right angles, good form to use even if you’re outdoors 

2. Squats: 20 reps using your body weight

3. Push-ups against the wall

(or on the floor if you’re feeling like a superhero): 15 to 20 reps

4. Modified jumping jacks

–step out to each side each time you raise your arms overhead: 60 seconds

5. Butt boosters

— lean against the wall and extend your leg out behind you, squeeze (don’t swing!) your glutes with each kick for 20 reps each leg

6. Side shuffle

— get down into a modified squat and shuffle to the left and then to the right for 30 to 60 seconds

7. Repeat this sequence once or even twice more, depending on your fitness abilities 

8. Finish with a 30-second plank or set of crunches

— plus stretches and/or foam rolling

That should get your heart pumping!

NOW YOU. 

Do YOU have a favorite, quick, at-home workout or will you try this one? Let me know in the comments section below… 

Other posts you may like:

33 ways to burn off Thanksgiving dinner

How to achieve your ideal weight (it’s not what you think)

3 Easy tweaks to speed up weight loss

P. S. Be on the lookout for tomorrow’s email! If you’d like to get a jumpstart on 2017, here’s your chance!

Questions? Email me at linda@lindamelone.com. I’d love to hear from you!

Your Ageless Body Coach,

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