Do you have a hard time fitting fitness into your schedule?
What if I told you that you can get a mini workout in while you cook? I love multi-tasking and being efficient with my time. While waiting impatiently for water to boil, cheese to melt, and sauces to simmer, I came up with the cook and workout series.
When you cook, there is a lot of passive time. This time can be put to better use by getting your body moving! I love cooking as I find it therapeutic. However, I hate the waiting periods and find myself getting impatient. As a fitness lover, I naturally started incorporating squats and other exercises to pass the boredom in the kitchen.
Over time, I refined the exercises into mini cook and workout routines. It’s versatile and easy to fit into your schedule. Now, I’m not a fitness trainer, but I am an avid fitness buff. This workout was created by a civilian for a civilian.
But do short workouts even work?
It is so important to move your body. About 28% of Americans, approximately 80 million people are inactive. Inactivity can lead to health problems such as cardiovascular disease and premature death.
While longer workouts are usually more beneficial, shorter workouts can still help you with your fitness goals. Tabata workouts when done properly are only 4 minutes and popular HIIT (high-intensity interval training) workouts range from 10-20 minutes.
Can you lose weight with short workouts? If you’re consistent with it, yes you will. Any activity is better than no activity.
One study showed that shorter workouts are similar effects as continuous longer workouts in relation to losing weight.
Are you ready for a cook and workout?
Let’s make a Veggie Quesadilla and get some fitness in!
Cook and Workout: 5 Minute Quesadilla Workout
Disclaimers: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your physical condition. If you feel uncomfortable at any time, stop. Do not continue if you hurt yourself. Always proceed with caution when introducing new workout elements into your routine. It is important to go at your own pace and increase intensity over time. Maintain proper form to avoid injuries and wear proper fitness attire.
Perform exercises away from stove or heat sources and ensure you are safe at all times from injuries.
Quesadilla Ingredients:
1 tortilla
1/4 c shredded Mexican cheese
1/4 c diced veggies
1/4 c black beans
Olive oil Spray
Workout Supplies:
Comfortable attire
Weights (optional)
This post contains affiliate links. If you use these links to buy something I may earn a commission. Thanks!
Step 1:
Turn your stove to medium heat. Spray pan with oil and place a tortilla on the pan. Sprinkle cheese on top. Now since we’re working out, we probably should make this a healthy-ish quesadilla. So go ahead and add some veggies in. I love onions, bell peppers, green onions, corn, and zucchini. Spinach is also a good option too! Top with black beans.
Want to make it even more healthy? Use wheat or corn tortillas instead of flour.
Step 2:
Standing Toe Touch (20)
Raise your left leg up straight in front of you. As you do this, touch your toe with the opposite hand while keeping your leg extended in front of you. Switch leg and repeat for 20 total reps.
Here is a great tutorial on how to execute the move properly.
Why this move works: This exercise raises your heart level (which is important for cardio health), gives you a full-body workout as multiple muscle groups are used, and works your stability/hand and eye coordination skills.
Body Parts targeted: glutes, hip flexors, quads, hamstrings, calves, core, and arms
Step 3:
Check to see how the cheese is melting and under the tortilla to see how it’s browning. Lower heat if it browns too much.
Step 4:
Jumping Jacks (50)
Yes, I said 50. It’s only a 5-minute workout so give me the best you can do. Go ahead and bust out 50 jumping jacks.
Check out the video below for a proper Jumping Jack tutorial.
Why this works: Jumping Jacks are a great exercise for improving cardio health. With this total-body move, you can quickly improve your blood circulation and pressure. With higher reps, you build stamina and breath control.
Body Parts targeted: This total body cardio workout engages biceps, triceps, glutes, adductors, hamstrings, calves, quads, chest muscles, core, and lats.
Step 5:
Fold Quesadilla in half. Lower heat to low if you haven’t already.
Step 6:
Squats (15)
With your arms in front of you, widen your stance to about a foot apart. Keep your torso aligned and core in. Slowly lower your body into a squat, being sure to keep knees in line with toes. Repeat 15 times.
Learn how to do a proper squat:
Why this move works: Strengthens your core, easy to do anywhere, burns calories, builds lower body muscles which are important for everyday use.
Body Part targeted: Glutes, quads, hamstrings, hip flexors, calves, core
Step 7:
Turn off heat and place quesadilla on a plate.
Step 8:
Double arm punches (20)
Yes, we still have time to fit in one quick exercise while your quesadilla cools.
Punch each arm twice before switching sides. Repeat for a total of 20 times.
Use this guide for proper technique. Instead of one punch, you will be doing 2 for each arm before alternating sides.
Why this move works: Helps with speed, agility, strength and cardio
Body parts targeted: Upper body: shoulders, triceps, lats and core
And you’re done! A mini total body workout accomplished in the time it took to make a meal. Have a glass of water and enjoy your veggie quesadilla! Hope you enjoyed this cook and workout.
Disclaimers: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your physical condition. If you feel uncomfortable at any time, stop. Do not continue if you hurt yourself. Always proceed with caution when introducing new workout elements into your routine. It is important to go at your own pace and increase intensity over time. Maintain proper form to avoid injuries and wear proper fitness attire.
