After my post on my Facebook page Monday about using lack time as an excuse not to exercise, I thought I would add to it.
All too frequently people remark that they do not have enough time to exercise. In my opinion, that's a cloak, they may as well say I can't be bothered!
Lack of time or space shouldn't stop you!!
An effective workout can be done with no equipment and in the minimum of space. If the space is as long as you are and as wide as your arms stretch, you have enough space. And, if time is the excuse, try 15 minutes a day or even less!
Now what else do we need???
YOU!
That is, "YOU" with energy, effort and motivation!
Lets face it without "YOU" the space, time and workout are pointless. So based on having all of the ingredients, try this!
Warm up 5 mins
Marching, knee lifts, hamstring curls, torso twists, 1/2 or shallow squats whilst circling arms.
Workout 4 or 8 mins
20 seconds x Burpees 10 seconds rest
20 seconds x Squat Jumps 10 seconds rest
Repeat 4 rounds total
= 4 mins
Either repeat the above or change to the exercises below or stretch.
20 seconds x High Knee Sprint 10 seconds rest
20 seconds x Lunge Jumps alternating 10 seconds rest
Repeat 4 rounds total
= 4 mins
Stretch 2 mins
Dedicated stretches to the muscles worked.
Total Time 11 or 15 mins
There are millions of combinations of exercises for this style of workout. The exercises can be chosen relative to ability. So a complete beginner could well start with:-
5 min warm up
20 seconds x Brisk March 10 seconds rest
20 seconds x Squats 10 seconds rest
4 rounds total
20 seconds x Knee Lifts 10 seconds rest
20 seconds x Lunges alternating 10 seconds rest
4 rounds total
2 minute stretch
All abilities should aim to get in as many reps as possible with good technique and without stopping over the 20 seconds. Try to use exercises that incorporate as many muscles as possible; for example, with the squats and lunges, reach up with the arms as you stand. Even chair bound people can use this style of workout to get exercise into their daily routine.
This style of workout is based on the Tabata method and can be applied to a whole host of activities including cycling, running, swimming, using hand weights or kettlebells or medicine balls and equipment in the gym too. Simply 20 seconds of activity flat out at your highest intensity possible, using as many muscles as possible, followed by 10 seconds of rest. Complete 8 rounds. That's a 4 minute workout!
I have repeated the cycle in my example to give an 8 minute workout. Remember to warm up before and stretch after. Be adventurous with single exercise challenges, try 8 rounds of burpees!!! If you have the time do a third cycle......... whole workout is still under 20 minutes!
No excuses!
Time is of the essence!
Good Luck!
All too frequently people remark that they do not have enough time to exercise. In my opinion, that's a cloak, they may as well say I can't be bothered!
Lack of time or space shouldn't stop you!!
An effective workout can be done with no equipment and in the minimum of space. If the space is as long as you are and as wide as your arms stretch, you have enough space. And, if time is the excuse, try 15 minutes a day or even less!
Now what else do we need???
YOU!
That is, "YOU" with energy, effort and motivation!
Lets face it without "YOU" the space, time and workout are pointless. So based on having all of the ingredients, try this!
Warm up 5 mins
Marching, knee lifts, hamstring curls, torso twists, 1/2 or shallow squats whilst circling arms.
Workout 4 or 8 mins
20 seconds x Burpees 10 seconds rest
20 seconds x Squat Jumps 10 seconds rest
Repeat 4 rounds total
= 4 mins
Either repeat the above or change to the exercises below or stretch.
20 seconds x High Knee Sprint 10 seconds rest
20 seconds x Lunge Jumps alternating 10 seconds rest
Repeat 4 rounds total
= 4 mins
Stretch 2 mins
Dedicated stretches to the muscles worked.
Total Time 11 or 15 mins
There are millions of combinations of exercises for this style of workout. The exercises can be chosen relative to ability. So a complete beginner could well start with:-
5 min warm up
20 seconds x Brisk March 10 seconds rest
20 seconds x Squats 10 seconds rest
4 rounds total
20 seconds x Knee Lifts 10 seconds rest
20 seconds x Lunges alternating 10 seconds rest
4 rounds total
2 minute stretch
All abilities should aim to get in as many reps as possible with good technique and without stopping over the 20 seconds. Try to use exercises that incorporate as many muscles as possible; for example, with the squats and lunges, reach up with the arms as you stand. Even chair bound people can use this style of workout to get exercise into their daily routine.
This style of workout is based on the Tabata method and can be applied to a whole host of activities including cycling, running, swimming, using hand weights or kettlebells or medicine balls and equipment in the gym too. Simply 20 seconds of activity flat out at your highest intensity possible, using as many muscles as possible, followed by 10 seconds of rest. Complete 8 rounds. That's a 4 minute workout!
I have repeated the cycle in my example to give an 8 minute workout. Remember to warm up before and stretch after. Be adventurous with single exercise challenges, try 8 rounds of burpees!!! If you have the time do a third cycle......... whole workout is still under 20 minutes!
No excuses!
Time is of the essence!
Good Luck!
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