With the limited sunlight we get in the evenings, staying active during the winter can be a challenge. However, Irish athlete Derval O’Rourke has come up with some fantastic solutions to beat the winter blues. Not only does she share her 30-minute home exercise circuit, but she also provides tips for practicing pilates at home and even recommends skipping rope workouts. Alongside these fitness ideas, O’Rourke also shares a delicious greens soup recipe that will supercharge your lunch. Whether you’re looking to stay active or warm up with a nutritious meal, O’Rourke has all the insights you need to conquer the winter season.
During the weekdays when work takes up most of our time, finding ways to stay active can be difficult. That’s why Derval O’Rourke suggests focusing on quick bursts of exercise that can easily fit into our busy lives.
One of her recommended options is to create a simple home exercise circuit. Unlike going to the gym, an effective circuit can be done within the comfort of our homes, requiring minimal space and equipment. These short, focused circuits provide a full-body workout in a relatively short amount of time. They can also be adapted to different fitness levels and modified to suit individual goals. O’Rourke shares her go-to home circuit: performing each exercise in a circuit, taking one minute of recovery, and repeating the circuit 4-5 times.
First up in the home exercise circuit is jumping jacks, a classic cardio move that gets the heart pumping. This is followed by bodyweight squats, which help build strength in the lower body. Push-ups are next on the list, targeting the upper body and core muscles. Lunges work various muscles in the legs, while planks engage the core and promote stability. These exercises combined provide an effective and efficient workout, perfect for those limited on time.
For those looking to switch up their routine, O’Rourke suggests trying pilates at home. With just a mat and some simple props, pilates offers controlled, low-impact movements that strengthen the core, improve flexibility, and enhance overall body awareness. O’Rourke herself has developed two online wellbeing platforms, Derval.ie and Saol App, both of which offer a wealth of at-home pilates resources. From beginners to experienced practitioners, pilates can be tailored to individual fitness levels and preferences. O’Rourke recommends following an online class or program to ensure proper guidance and technique.
Another unique workout option that O’Rourke discovered is skipping rope exercises. While it may bring back childhood memories, skipping rope is a great way to get a high-intensity full-body workout from the comfort of your own home. Not only is it a cheap and convenient option, but it also burns a significant amount of calories. Research suggests that a 30-minute skipping rope workout can burn between 200 and 300 calories. It also engages multiple muscle groups simultaneously, providing a challenging and effective workout. O’Rourke shares simple routines for beginners, intermediates, and advanced individuals to help get started.
In addition to these fitness ideas, O’Rourke offers a delicious greens soup recipe that is perfect for boosting your lunchtime meal. Packed with nutrients, this soup is sure to warm you up and provide essential vitamins and minerals. It’s the perfect option for those looking to stay healthy and nourished during the winter season.
Overall, O’Rourke’s insights and recommendations are tailored to beat the winter blues and keep us feeling good and active. Whether you choose to try her home exercise circuit, explore the world of at-home pilates, or incorporate skipping rope workouts, there are plenty of options to fit your preferences and fitness goals. And don’t forget to nourish yourself with the supercharged greens soup for a wholesome and comforting meal. With Derval O’Rourke’s advice, staying active and healthy during the winter season has never been easier.
