People don’t realize this but the nursing career can be a physical laborious one so we nurses need to make sure that we are staying in the best shape we can to prevent injury. The great thing about these workouts is that they can help build and strengthen your core (which is what most of us nurses use when handling patients) and can be done in 30 minutes or less. Some nurses like to workout before or after work and in that case, you want to get the most out of your workout in as little time as possible.
Kettle bells involve combining cardio and strength training by swinging a canon ball that comes in different pounds and sizes. One of the great things about kettle bells is that you can do more targeted moves or total body moves, but all kettle bell moves involve using multiple muscle groups at once (livestrong.com). A good kettle bell workout can be done in 30 minutes or less and can burn an average of 20 calories per minute! Kettle bells are definitely one of my go to workouts because I can get a quick strength and cardio workout in fast and I can see initial results within one week.
HIIT stands for high intensity interval training. I try to do HIIT workouts at least 3 days a week for one half hour each time. HIIT allows your body to get to a fat burning state faster by switching between aerobic and anaerobic metabolism throughout the workout (livestrong.com). There are different types and intensities of HIIT workouts, so a good workout could be completed in a half hour at the right intensity and be equivalent to almost an hour of long distance running.
Yoga for nurses is more for flexibility, although depending on the sub type you do, it can be used for strength, and even cardio. Flexibility prevents injury and nurses are very prone to injury, especially if you’re not lifting with correct technique (yes, technique matters when lifting patients too) so yoga a couple times a week wouldn’t be a bad idea. The great thing about yoga is that it comes in all “shapes and sizes.” So beginners don’t think that it’s something you can’t do because you’ve never been able to put your foot behind your head! There was a nurse that I worked with a couple years ago that would do a half hour of yoga every morning before work and swore that every morning she did it before work, she was in a much better mood and less likely to get frustrated with the residents. So, for those nurses that find themselves getting stressed and frustrated at work, yoga may also be a benefit for you in that department too.