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 —> [email protected])
- 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