Jana Heitmeyer, 27, is the director of sports nutrition and the assistant director of strength and conditioning for Mizzou Athletics. Here is her advice for a quick total-body workout.
The best way
... to spend 10 minutes exercising at home
• 15 squats. Stand near the edge of the couch, lower yourself as if you were going to sit down until you touch the cushion and stand back up.
• 15 pushups against the wall at a 45-degree angle.
• 20 crunches.
Repeat three times.
... to spend 30 minutes at the gym
• Bike for 5 minutes to warm up.
• Choose five weight machines of your preference. Heitmeyer recommends chest press, lat pulldown or row, leg press, leg curl and leg extension. Do one set of 10 repetitions on each machine, then repeat for a total of two sets of 10.
• Alternate walking for one minute and jogging for one minute on a treadmill for a total of 10 minutes.
... to recover from any workout
• Drink 8 ounces of chocolate milk within 30 minutes of working out. Heitmeyer says it has “the ideal amount of carbohydrates and protein to allow muscle recovery to occur immediately after working out.”
• Do light stretching. Stand up and touch your toes. Move your arms in large circles to loosen up tight muscles.
• Work out again. Anything you can do to get your body moving after a workout is a good thing, Heitmeyer says. If you get your blood moving around, it will decrease the soreness in your muscles by removing lactic acid.