Exercise is key to living a healthy lifestyle. I am sure you have heard this repeatedly, but the fact of the matter is it is true! Exercise helps decrease the risk of various diseases, as well as prevents obesity. Whether running, walking, doing resistance training or yoga, exercise is necessary for everyone. When trying to incorporate exercise into a daily routine, most share the same concern of time commitment. Most people worry about the amount of time needed to complete a successful workout. Today, I am going to share with you a few different exercise options to consider that will limit your time in the gym, yet meet your health and fitness goals.
High Intensity Interval Training
High intensity interval training, better known as HIIT, is an excellent option for a quick, successful workout. This workout technique is tough, but effective. You begin with an all-out bout of exercise followed by a short, active recovery, or rest period. HIIT keeps your heart rate elevated and helps to burn more fat in shorter amounts of time. This particular type of workout is good for those who only have about 30 minutes in the gym. One example to follow would be a 1:1 ratio; 30 seconds of running at your fastest pace, then 30 seconds of light jogging/walking, alternating through for a total of 30 minutes.
Another option to consider is circuit training. Circuit training involves a series of exercises (5-10) that target various muscle groups, usually involving different resistance exercises. For example, upper-body, lower-body, core, upper-body, lower-body, core, and repeating the circuit series again for the remaining gym time you have available. Like HIIT, minimal rest is best, so your heart rate stays up and you continue to burn fat. Further, limiting your rest periods also increases your cardiorespiratory response. Lift heavy to ensure you are working on your muscular strength and building lean muscle mass.
CrossFit style exercise is a quick, effective, exercise option that improves cardiorespiratory fitness, muscular strength and endurance. 30 minutes is all you need to complete a successful workout. There are a few different types of CrossFit workouts that can be utilized for time efficiency. One exercise alternative is EMOM, or Every Minute On the Minute. For this to work, you must complete a full set of reps at regular intervals. Each set of reps starts at the beginning of each minute. For example, you could complete six burpees on every even minute and eight deadlifts on every odd minute. This method keeps your heart rate elevated. Another exercise possibility is AMRAP, or As Many Rounds As Possible. To successfully complete AMRAP you must complete an exercise combination as many times as possible within a given period. An example of this would be completing eight push presses and eight front squats as many times as possible in 20 minutes.
Bodyweight exercise is another very time efficient workout that can easily be done anywhere. This saves time because the exercise is completed by your bodyweight alone, no equipment necessary and no need to travel to a gym. You can do some of the same movements as you would in a gym, with shorter rest periods. You use your body weight instead of actual weights to strength train. This type of exercise is not only time effective, but can also help improve your balance and flexibility. A few examples of bodyweight exercises include air squats, lunges, and crunches.
There are tons of ways to get your daily exercise in without having to spend hours in the gym. Choosing a program like HIIT, circuit training, CrossFit or bodyweight exercises will help you get the most out of your workout, in the least amount of time. All of these exercises keep your heart rate up and produce great results. These workout types target all aspects of physical fitness, like cardiorespiratory and strength training. So remember, if you are running low on time and need a quick workout, try these fast, efficient exercise methods for maximum success.