Quick Effective Workouts for Busy People
No two people in the world are exactly alike and no two people have the exact same lifestyle. What works for one may not work for another and what interests one may not interest the other. But one thing everyone does have in common is they have the exact same amount of hours in a day. How those hours are used depends completely on the individual.
Workouts are no different than working itself. It takes dedication, mental and physical workout, and good planning. If you are busy, you are not alone. Everyone is busy! Staying fit or getting in shape in this case all of a sudden becomes an art form. There’s no real mystery or science behind it though. All you need to do is find a way to effectively fit in workouts with little time on your hands.
A really good way to do this is through interval training, also known as HIIT (high-intensity interval training.) Why is this method so effective? It quite simply melts fat and promotes lean muscle mass gain in a short amount of time. Short in workout duration and short as in weeks, not months.
There are various ways to pull it off, but you just have to think in terms of alternating back and forth between a high and low intensity. If you like spinning, for example, hop on the bike and do a light warmup for five minutes. Increase the resistance and your speed and go all out for 30 seconds. Come back down to low intensity for 60 seconds and repeat that cycle for 20 minutes. Finish with a five-minute cool down and you’re finished in 30 minutes.
That’s not the only way to get a solid effective workout if you are strapped for time. Kettlebells make great tools when you are in a hurry. Because of their unbalanced nature, you are forced to recruit a high amount of muscle fiber through your entire body when doing only a few simple exercises. They are also easy to transition so you can quickly go from one body part to another.
Complexes work great in this case. A complex is a combination of exercises paired together, such as swings, cleans, presses, and squats. Try to do a combo with each arm of these movements back to back for five reps each and then rest for about 60 seconds. Repeat for 20 minutes straight and enjoy the pain! Don’t worry. It’ll be a good pain.
Make sure to get proper instruction before you do kettlebells though. They are tremendous tools for burning fat and building lean, gorgeous muscle, but you can also get hurt really bad if you don’t know what you are doing.
If you are confined to a work desk all day and literally have a mere 15 minutes to spare for exercise, you are in luck. Tabata training is your answer. This is a really intense protocol where you perform an exercise for 20 seconds, then rest for 10, and repeat for four minutes.
It is best to do this with a form of cardio, but you can also do it with ballistic kettlebell exercises like swings, snatches, and high pulls. A true Tabata involves a light warmup for four minutes and cool down for four minutes. Make sure to take that into consideration before doing a workout.
Make time. You always have time. You just might need to get creative. In the worst of cases, work out in small bouts of time during the day. Accumulated exercise is just as beneficial as long-duration.