Maybe in college you had all the time in the world for workouts, but these days? You can spare a half an hour – tops – to get your body in shape. Who has time for a long workout when you have to deal with real life – jobs, families, friends, kids… it all seems to take away from the time you want to spend on your body.
Since we know just how important it is for you to workout – and since every minute counts – we’ll show you a few ways to take ten minutes off of your workout and still get the results you’re looking for.
Explosive Resistance Training
These days you may not have a gym membership. However, even if you did, would you really have the time to go and do what you need to do to get the results you want? Probably not. Ditch the gym membership and workout from your garage or family room. it will be an effective workout, you won’t need equipment, and you’ll shave ten minutes off your previous routine at the gym.
Studies have shown that explosive resistance training (like jump squats) are great for building muscle; in fact, they’re just as effective as slow and intense leg presses at the gym. Calculate that: you can build muscle slowly in the gym, or you can do it quickly from your home. That seems like a major time saver to us! The key with this is uncovering numerous plyometric and resistance-oriented exercises that you can do from home. These include: planks, jump squats, push ups, lunges… these are all great ways to exercise, as long as you do it quickly and explosively with every effort and fiber of your being. And, don’t forget about proper form!
Shave at least ten minutes off by doing a Tabata training workout. Tabata is a four minute high intensity fat burning workout. It’s a workout alone, but the method is often used/seen in Crossfit as well. Tabata is pretty simple, and you don’t need more than a weight or two (depending on your exercises). Simply set a timer, jot down 8 exercises (for example – squats, planks, lunges, push ups, mountain climbers, mason twists, rows and crunches), and roll through each exercise, back to back – 20 seconds on, 10 seconds of rest. You’ll get an intense cardio workout, burn a significant amount of fat, and build muscle and strength in a very small period of time. Two tabata workouts back to back will save you tons of time and give you a great workout!
People are used to workouts where there’s repetition followed by rest, followed again by repetition and rest. These rests take up time and ultimately slow your progress down; they’re simply built in to give you relief and to prompt you to push further after your – (albeit short) recovery. Recently, the term “until failure” has been added to high intensity resistance training exercises, and this has proven to be a term that increases effectiveness and speeds things up significantly.
Imagine that instead of doing 3 sets of 12 rows with a three minute rest in between, that you just do as many as possible, as quickly as possible until you can’t do them any more. Working out “until failure” stimulates muscle proteins just as much, if not more, than working out with rest and repetition – the big bonus is that you’re done in half the time.
Don’t give up on working out because you just don’t have the time. There are ways to shorten your workout – practicing tabata, explosive resistance training, and working out quickly until failure are all great ways to shave at least 10 minutes off.
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What are some of your most effective short workout tips?