November 10th, 2011 by Digestive Detective
Time is of the essence. With hectic schedules and hurried lives, it becomes vitally important for most of us to have workouts that are efficient and effective without taking huge chunks of time out of our daily lives. The good news is, quick workouts are often the ones the provide the best results when performed with the right methods and techniques.
- 150 minutes each week
- Moderate-intensity aerobic activity
- Muscle-strengthening exercise
- Stretching & flexibility
The question then becomes, how do you fit it all in? The answer lies in the two "i's" - intensity and intervals.
Benefits of Quick Workouts
Research has shown that high-intensity, short-duration bouts of exercise actually provide greater benefit than their long-session, endurance-based counterparts.
Studies published in the Journal of Applied Physiology have shown marked improvements to fat oxidation and reduction in subcutaneous fat among those participating in high-intensity, short-duration training. (Talanian 2006) In addition, excess post –exercise oxygen consumption (EPOC), the phenomenon of burning stored fat once activity ceases, has also been shown to be greater from quick-bout, high-intensity training.
Quick Workout Methods
- Leg Press
- Prone Leg Curl
- Seated Shoulder Press
- Seated Chest Press
- Seated Row
- Crunch on Stability Ball
Interval Training – perform a strength exercise followed by a short but challenging bout of aerobic activity and then repeat cycle.
Interval Training Sample Workout
Perform the following exercises for 30 seconds of the strength movement highlighted, then follow immediately with 30 seconds of the aerobic exercise:
- Bodyweight Squat
- Jumping Jack
- Pushup (from toes or knees)
- March in Place
- Stationery Lunge
- Split Jack
- Dumbbell Swing
- Squat & Cable Row
- Step with Overhead Medicine Ball Press
- Any exercise of your choice that involves multiple muscles & joints such as lunge, pushup, pull-up, squat, trunk twist
brief periods of lower-intensity movement.
- Perform 60-second fast walk or “sprint” on treadmill
- 4 minutes of stretches for the hips, hamstrings and thighs
- 60 seconds of fast pedaling on the bike
- 4 minutes of presses and pulls using resistance bands
- 60 seconds of incline walking on treadmill
- 4 minutes of hip bridges and chair sits
- 60 seconds of jump rope
- 4 minutes of lower back and core strengthening moves including prone/side planks and back extensions