Your schedule is jam-packed. You have ten trillion things to do, and nowhere near enough hours in the day to get them done. You’ve been so busy lately that you haven’t even had the chance to think about exercise, and when you do you’re stuck wondering how you can fit it in. “Tomorrow, I’ll get on it and get started” becomes your mantra and many tomorrows come and go, yet no exercise, and your waistline is starting to pay the consequences. Why is that? What if I told you that setting aside ten to twenty minutes a day was all you needed to keep trim and stay healthy?
Many people tend to over-think going to the gym and working out. I constantly hear people telling me “I can’t find the time to spend an hour or more to work out consistently.” For those going to a gym, factor in travel time to and from, getting ready, etc. it can easily turn into a two hour endeavor that leaves you feeling good, but takes a good chunk of your time. Other priorities get in the way and you TALK yourself out of it because you can’t afford to give up those two hours.
The reality is that you don’t really need an hour of time to devote to working out, unless you’re training for a particular event where you need to be able to endure activity for an hour or something specific. The solution is not trying to last an hour because you want to burn fat, often times just walking or lightly jogging on the treadmill. It’s quality over quantity, plain and simple.
I work full-time, and usually have other responsibilities and obligations that limit my free time including school. It gets tricky, but this is why I’m a huge advocate of circuit training. With just 20 minutes I can get my pump and keep in shape. Here’s how it goes:
– Pick 3-5 exercises that focus on multiple muscle groups at once (pushups, squats, mountain climbers, etc.)
– Pick a number of reps that you feel that you can sustain comfortably for each one (maybe start with 10 and adjust from there)
– Do each exercise, back-to-back with little to no rest.
– Once you’re done with your circuit, rest for 1-2 minutes, then repeat the circuit again 2-5 more times.
It’s as simple as that. It may sound simple, but once you try it I guarantee that you will FEEL it! Altogether, with a quick warm-up and cool-down, this should take you anywhere from 10-25 minutes. You can even do this at home, with no weights. Now how easy is it to fit getting in to shape in your schedule?
Here’s a sample workout that I like to do sometimes:
Jumping jacks for 1 minute
Pushups – 20 reps
Squats -20 reps
Bridge – 30 seconds
Lunges – 20 reps (ten reps each leg)
Single Arm rows – 20 reps (ten reps each arm)
Rest 1:30 between rounds. Complete 3-5 rounds. Total approximate time: 20 minutes
~Martin Arroyo, CPT