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  • Mariah Heller

You Don't Need a Trainer


Sort of a weird thing for a trainer to say, I know. But you really don't.

Do you ever have busy days where you can't get to the gym for your favorite class or personal training session? Do you ever struggle to figure out what to do? Maybe you have less than 20min to get a quick workout in. Maybe you have no equipment and limited space. What do you do?

The good news is: you have a LOT of options.

The bad news is: well, there really isn't any.


The first thing you want to do when assessing your DIY workout options is check in with your body and surroundings (remember: body awareness is one of the main pillars of Pain-Free Fitness). Are you injured? What kind of a workout do you need or want? What time frame are you working with? What equipment do you have available?


Based on the questions above, you can start to choose the elements of your workout. The main elements are 1. your exercises, and 2. your format. The exercises you choose should align with your workout goals and your current limitations. The format should be based on your time constraints, your workout goals, and your motivation level: what will you ENJOY doing the most?


For example: if I have a knee injury, I may choose to do an upper body and core workout.

Let's say I have 15 minutes to spare, so I'll make my workout 10 minutes long to leave room for a short warm up and cool down.

I want an all-inclusive workout...a little strength, a little cardio, and a little core.

I like circuit workouts, so I'll do...

a 10-minute circuit of: 20 mountain climbers, 10 push-ups or chair dips, and 20 sit-ups.

If I wanted something a bit different, I could do 3 rounds of 1 minute of each exercise with a 10 second break after each minute.


Maybe you want a lower body workout instead? Replace the above exercises with squats, high knees, and plank leg raises.


Put on some music or your favorite TV show, and get after it. It's a few minutes of your time, and the more you put into it, the more you'll get out of it (AKA: push yourself).


More options (if you want more guidance):

-Get my Travel eBook for lots of 10-minute tips

-Go on YouTube and type in "___ minute home/hotel/outdoor workout"

-Download one of the thousands of fitness apps from the app store

-Read this blog post

-Try this workout for a full body, no-equipment burn!

-Check out my Pain-Free Quick Fix programs


Have a Pain-Free Day!!!

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© 2018 by Mariah Heller. Pain-Free Fitness