Daily Routine
Finding the time and space to train each day!
Prioritizing a daily trip to the gym can be tough!
Let’s be honest. Prioritizing OURSELVES most days is the last thing on our minds. As busy moms, wives and working professionals, most days seem to evaporate right in front of our eyes.
My goal is to remind you to take time for yourself! Prioritizing your needs each day is NOT selfish. Focusing on your physical and mental health will posture you into being the best version of yourself for those who depend on you.
My name is Mia Burdette and I co-own Whitebelt Athletics with my husband, Trey.
I am the mother to two beautiful children and am responsible for daily operations at our gym. I understand a full plate! But, carving out 30 minutes to hour each day for my health needs has made a tremendous difference in my overall disposition as a mom and a wife.
My goal is to attend a group fitness class at Whitebelt Athletics at least 3 times per week. Studies show that working out with others provides accountability, an increase in intrinsic motivation, and improved performance. Plus, group classes are lead by qualified coaches who will monitor movement quality, correct mistakes, and challenge you to push in a safe and controlled environment.
Let me be the first to admit that getting to the gym daily is not an easy feat. So, what do I do on the days where group classes aren’t possible? I TRAIN AT HOME. You can still put in the work in the comfort of your own home or workplace in about 30 minutes.
30 minutes - that’s all! 30 minutes without emails. 30 minutes without phone calls and text messages. 30 minutes without distractions. 30 minutes to FOCUS ON YOU! I promise that after your 30 minute workout, the world will still be turning.
And you’ll be ready to conquer it!
So, what are some exercises you could easily do from home or from work in those 30 minutes? Here are my go-to, no equipment needed exercises that you can mix-and-match into a fun and varied training day.
STRENGTH:
Push Ups
Dips
Sit-ups
Plank Holds
Hollow Rocks
HIGH INTENSITY:
Burpees
Mountain Climbers
High Knees
Jumping Lunges
Stair Sprints (up, not down)Walking Lunges
Air Squats
Flutter Kicks
Leg Raises
Ready to build your workout?
Choose 3 movements from the list above.
Movement 1 should be a Strength exercise
Movement 2 a High Intensity exercise
Movement 3 a Strength exercise
Using this template provides you with a manageable pace that allows your heart rate to rise and recover.
Here is an example of a fun, 30 minute home workout using the movements from above!
0:00 - 5:00, stretch and warm up
5:00 - 25:00, workout
25:00 - 30:00 stretch and cool down
AMRAP20 (as many rounds and reps as possible in 20 minutes)
Movement 1 - 20 Air Squats
Movement 2 - 10 Burpees
Movement 3 - 5 Dips
This is just one combination of the supplied exercises that you can piece together to achieve a full body workout in 30 minutes!
One last no muss, no fuss idea to leave you with. Walk. Yep - it’s that simple. Get outside and go for a walk! Research shows that walking 8,000+ steps per day has a positive association with significant decrease in all-cause and cardiovascular mortality.
I.E. - walk more, live longer, live BETTER!
Taking time for yourself is not selfish. It’s quite the opposite IMO. Let’s live the longest, most active, most fulfilling lives we can! And if you’re looking for some extra support, I am here for you!