By Dr Gabi Fransman, Chiropractor

Whether you are self-isolating or staying home as much as possible, it’s important to exercise regularly for your health and wellbeing. It helps boost your immune system, manage your weight and importantly – lifts your mood.Having recently completed my own bout of self-isolation, Gabi has had the opportunity to refine how she fits exercise into her adapted day-to-day routine. Whether she runs along the cliffs at Bondi, or completes a workout at the park, she ensures she's active for at least 45 minutes each day. Are you looking for a no-fuss workout to help get your blood pumping? Here’s the go-to routine. It’s a great full body burn! No equipment necessary. 

Gabi’s go-to HIIT 30minute workout

1. Choose an outdoor location

Whilst the COVID-19 government measures allow you to use a park or similar – do it! If access changes, you can also do this in a small outdoor area (like a front yard or courtyard).

1. Warm up Whilst we can, I walk to the park and thendo a dynamic stretch to get warmed up. Should this change, I’ll swap in a simple 5 minute warm up: jumping or jogging on the spot.

1. Interval sprintsI like to utilise the stairs at the park. I begin my workout with 10 stair sprints followed by a variation of body weight exercises (next step). Alternatively, any open area of around 30m to do sprints, or hill sprints are even better.

1. Body weight exercisesChoose any 10 body weight exercises as your intervals. Then, perform 10 reps of each exercise. Here’s some examples:

• Squat jumps

  1. Burpees

  2. Lunges àreverse, forward, lateral (dynamic or static)

  3. Tricep dips

  4. Body weight squats

  5. Hand release push ups

  6. Tricep preaches

  7. Glut bridges

  8. Hami bridges

  9. Straight leg raises

  10. Calf raises

  11. Tuck jumps

  12. Star jumps

  13. Lateral jumps

Once you have finished the set of 10, repeat with 8 stair sprints and 8reps of each exercise, followed by 6 and then 4 and 2 of each.

1. CoreEnd the session with 5-10 minutes of core work. Again, choose any 5 core exercises and perform them dropping 10 reps with each exercise. Here’s mine:

   • 50 crunches

   • 40 bicycles

   • 30 heel taps

   • 20 straight leg raises

   • 10 reverse crunches

End with a 1 minute plank.

1. Stretch

Choose your main muscle groups worked and hold each stretch for about 15 secondsLearn more At Sydney Spine and Sports Clinic, we put you first. We believe in offering chiropractic care that enables you to make informed and educated choices about your health. If you are suffering pain or injury and would like to talk to us about how we can help you get mobile and active again – get in touch right here.