Tone Up Tuesday

“I don’t have time to exercise.”

I hear this common excuse nearly every day in my health coach practice.

What do I say?

Time is not an excuse.”

The Centers for Disease Control and Prevention (CDC) recommend individuals perform 30 minutes of light to moderate physical activity 5 to 7 days per week.

This 30 minutes does not need to occur at the same time!

You may divide this 30 minutes into smaller “chunks.”

10 minutes before work – 10 minutes at lunch – 10 minutes after work


15 minutes before work – 15 minutes after  work

Try Pop Sugar’s 30 minute Cardio + Strength Circuit today!

0:00 – 1:00 Jump Rope

1:00 – 2:00 Gate Swing 


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2:00 – 3:00 Jump Rope

3:00 – 4:00 Alternating Curtsy Lunge

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4:00 – 5:00 Jump Rope

5:00 – 6:00 Single-Leg Toe Touch 

(30 seconds each leg)
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6:00-7:00 Jump Rope

7:00-8:00 Push-Up to Rotation 

(twist to a side plank between push-up repetitions)

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8:00 – 9:00 Jump Rope

9:00 – 10:00 Chair Squat 

(feet and legs together with arms overhead palms inward)

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10:00 – 11:00 Jump Rope 

11:00 – 12:00 Seated Russian Twist 

(feet on floor if needed)

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12:00 – 13:00 Jump Rope

13:00 – 14:00 Sumo Squat with Side Bend

(hold sumo squat with hands behind head bring elbow to knee, alternating) 

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14:00 – 15:00 Jump Rope

*Jump Rope may be substituted for Jumping Jacks, Prisoner Squats, or Jogging in Place.


Centers for Disease Control and Prevention. (2014). Physical Activity for Everyone: Guidelines: Adults. Accessed on April 11, 2015.

May, S. (2014). Kick Your Workout into High Gear with this Metabolism-Stoking Mashup. PopSugar. Accessed on April 11, 2015.

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