There are 168 hours in a week.
Most doctors and fitness professionals recommend you dedicate ONLY 2-3 of those hours to exercise. Yet you still believe your schedule is “too busy” to workout.
Being that I’m nonjudgmental *wink face*, I can understand how it may seem like a lot to make exercise a regular in your busy week. Especially when the gym rats make it seem like in order to get results you must set up shop and live in the gym.
Not the case.
So for the busy (or the folks who just don’t like being in the gym but know its good for them) here are two methods of training that will get you in and out the gym and still yield great results!
I. Interval Cardio: Also known as High Intensity Interval Training (HIIT) *Personally my favorite form of cardio training*
Here’s what you do…
A. Select your modality (treadmill, elliptical, bike, jump rope etc)
B. Select a time ratio of high work to low work and the amount of rounds you intend to complete. For example, 1 min high work : 2 min low work, goal of 5 rounds = total workout time of 15 minutes. <— good example for beginners.
C. Perform the HIGH work time (run as fast as you can, jump rope as fast as you can etc) immediately followed by the LOW time of that same modality (jog/walk, slow jump rope etc). Then back to the high until you complete your goal. No Breaks! The low time is your recovery time.
Amongst the aerobic/anaerobic benefits of this type of training, one RESULT that stands out the most is that interval cardio = BURNS FAT! Side note: HIIT usually lasts 25-30 minutes.
II.Tabata: This type of workout will take you 4 minutes. No Im not joking. Founded in Japan by Izumi Tabata.
Multiple studies have been done and Tabata not only improves your aerobic system but also your anaerobic system. In other words it YIELDS RESULTS!
Here’s what you do…
Choose 4 exercises. Be sure the weight you use and the exercises you choose match your goal. The exercise shouldn’t be too hard or too easy (any questions/concerns —> info@BarringtonBFit.com)
- 20 seconds of exercise 1 intensely, 10 seconds of rest
- 20 seconds of exercise 2, 10 seconds of rest
- 20 seconds of exercise 3 intensely, 10 seconds of rest
- 20 seconds of exercise 4, 10 seconds of rest
REPEAT starting at exercise 1!!!
DONE!!! 8 total rounds. Period.
NO MORE EXCUSES!!!
-Mr. Be The Better
Complete cosign on the HIIT. Couldn't agree more. There are multiple articles/studies that show that it is one of the most efficient fat furning/cardio strategies, hands down.
I wish I had a work out partner 🙁
168 hours? lol @ me working for 112 of them. Health is definitely the greatest neglect when one is busy and it really is relatively simple to upkeep yourself. I used to do something like that. I'd do an hour workout in the morning doing five minute intervals on 6 exercises and then an hour of cardio at night. I sorta slacked off when I got busier and then I just stopped altogether once my schedule became hectic. These are really good tips though because I'm sitting here now (completely freed up) absolutely refusing to workout. I'm trying that juicing diet? I think I manage to finish one of those smoothies a day. I'm just not that hungry. I'm sure it'll get easier over time though, and this cute little workout will probably do me well.
I'm loving the fitness blogs. Please keep them coming!!
Good post. I go to the gym about 3 times a week. How long should I do a HIIT session after my workouts if I am doing weigh lifting for about 50 min?
Oh yeah, what are some good core, chest, and arm exercises?
try not to think of muscles…think of movements if http://www.singleblackmale.org/2012/08/01/how-to-… doesn't help hold tight for the full post on exercises
thank you for these Barrington. I'll definitely be incorporating these in my workout.
no problem Bree, keep me posted!