Fast Workout
We’ve all been there. You worked late, grabbed dinner,
helped the kids with homework, and mowed the yard. All you can think about is
getting a great workout in, but how can you make time?
Depending upon just how crunched you are for time, here are some sample
workouts that can work with your schedule.
The 30
minute workout
This circuit training workout can be done at the gym, or
with some basic equipment, right in your home.
This 30 minute workout targets your whole body. The goal of the workout
is to keep your heart rate elevated by keeping the rest periods between
exercises short. Perform the 30 minute workout as a circuit. Do one set of each
exercise for 10 reps resting after the completion of one round. Perform as many
rounds as you can for 30 minutes. Remember to go fast, but don't sacrifice your
technique.
Seated rows. Seated with your chest against the
pad and your arms straight, grab the handles at chest level.
Stabilize your feet firmly and keep your chest up at all time.
Keeping the elbows close to your sides, pull the handles back.
Return slowly forward until your arms are straightened again.
If you’re working out at home you can substitute the seated row with bent
over dumbbell rows.
- Barbell
upright row. Standing, hold the barbell in front of your thighs, arms
straight and palms facing back. Lift the barbell straight up by leading up
with your elbows. Keep the barbell close to your body on the way up, and
relax your wrists by letting them bend. Lower the barbell back to the front
of your thighs.
- Lat pull
downs. Standing, hold the barbell in front of your thighs, arms straight and
palms facing back. Lift the barbell straight up by leading up with your
elbows. Keep the barbell close to your body on the way up, and relax your
wrists by letting them bend. Lower the barbell back to the front of your
thighs.
10
Minute Workout: (No Equipment Required!)
Can’t spare 30 minutes? Or can’t get access to weights? No
problem. You’re already blessed with everything you need for a great workout,
your own body. This workout is great for when you’re traveling or at the end of
a long day.
Start with deep squat. Stand with your feet slightly more
than shoulder width apart and bend your knees so that your thighs go below
parallel with the floor. Twenty of these squats should take just a few minutes
and leave your legs feeling worked.
Immediately drop into a push up position and get started.
If you can knock out 25 push-ups, go for it!
Now roll over and start your bicycle crunches. While doing
a normal crunch raise your left knee to your right elbow. Then repeat, but never
let your feet rest on the ground. That’s one rep. Now complete 25 reps.
Back on your feet. Ready. Get into a boxer’s stance and
throw punches. Alternate left and right hands for 50 punches. Breathless yet?
No? Then start the routine over and keep working until your ten minutes are up.
You’ll find yourself pleasantly exhausted after this one. This workout is so
quick and fun, you may find that you incorporate it into your regular fitness
plan.
Focus On the Big Three
Competitive power-lifters refer to the bench press, the
squat and the deadlift as the “Big Three” of weight training.
And it’s no wonder. These lifts focus on strengthening your core and
allow you to quickly get a full body workout. I like to perform three sets of
8-12 reps for each of the lifts, usually starting with the squat, moving to the
deadlift and finishing on the bench. If you train with enough weight, you’ll
find that this quick workout can provide as much benefit as much longer, but
less intense training.
On your quest for
personal fitness, don’t let lack of time be a roadblock. By making time for
weight training, watching your technique and focusing on a training program that
can provide real benefits in a short amount of time, you can fit weight training
into your schedule.