3 TIME POOR WORKOUTS
Short on time but in need of getting a workout in? Don’t worry, Team JDP Fitness is on hand to make sure you get the most out of the short time you have.
As Personal Trainers in London we spend a lot of time training regular people who are also holding down demanding jobs and have numerous commitments to distract them away from their fitness training routine. Sound familiar?
Whilst we would all love to be able to spend a little more time in the gym, out on a run or going to fitness classes, we often only have limited time to dedicate towards our fitness goals among a plethora of other non-fitness related priorities to keep in check. Our job is to help people to keep those fitness goals firmly in check, and to do so we have created three workouts for time poor fitness enthusiasts to ensure heightened training efficiency and lifestyle optimisation.
TIME POOR WORKOUT- HIIT
If you’re reading this then you probably think HIIT (High Intensity Interval Training) could be perfect for you! HIIT entails short bursts of vigorous exercise with low-intensity recovery periods in between. Activity can vary but can include exercises such as sprinting, cycling, skipping and body weight movements.
Generally, a HIIT workout will range from 10 to 30 minutes duration making it the most time-efficient way to exercise. Regardless of how short the routine is HIIT can provide health benefits like or twice as much as moderate-intensity exercise.
Quick note about this HIIT workout (and all HIIT workouts, actually): In order for it to really genuinely qualify as high-intensity interval training, the work you put in has to be really intense. Like on a scale of 1 to 10 of perceived exertion, you’re at a 9 every time. Which means the rest parts of this workout are super important—adequate rest is the key to being able to push yourself hard as hell during the work. If you’re a beginner, change the ratio of work to rest so that you’re working for shorter and resting for longer.
Do each of these moves for 45 seconds, resting for 15 seconds after each exercise. Rest for one minute at the end of all six exercises. Repeat this circuit four times.
1. Squats — 45 seconds
2. Press ups — 45 seconds
3. Burpees — 45 seconds
4. Mountain Climbers — 45 seconds
5. Alternating Side Lunges — 45 seconds
6. Jump Squats — 45 seconds
TIME POOR WORKOUT- RESISTANCE
Countless to popular opinion it can be possible to get a quick resistance session in the gym with weights that can be effective in minimal time. Endless reps might seem like a fast-track to strength gains, but the truth is, there’s a far more economical way to train. The key is to hit opposing muscle groups or upper vs lower body moves so that whilst one muscle group is resting the other muscle group is working. This will allow you to get much more work and volume in one session.
It May Only Be 6 Moves, But This Superset Workout Gets Tough — Quick. Complete exercise a followed straight away by exercise b. Take 45 seconds rest then repeat for the appropriate amount of sets. In between each superset take one minute rest before moving onto the next superset.
1a) Barbell Deadlift 3×6
1b) Dumbbell Bench Press 3×10
2a) Dumbbell Split Squat 3×10
2b) Lat Pulldown Machine 3×12
3a) Hanging Leg Raise 3×10
3b) Dumbbell Renegade Row 3×10 (each side)
TIME POOR WORKOUT- YOGA
Struggle to find time to say “ommm” in between your HIIT classes, strength sessions, and, well, life? Been there, felt that. But more and more evidence is stacking up to prove that yoga workouts are so worth the time investment.
Here are three reasons why you should consider making yoga workouts a habit:
1)You don’t need fancy gym equipment. Your body weight provides all the resistance you need to strengthen and sculpt from head to toe.
2)Yoga workouts multitask. This is the perfect way to cross-train because yoga stretches tight muscles, increases range of motion, enhances balance, and improves alignment.
3)It’s good for your body and mind. Yoga boosts energy and calms you as it teaches awareness, focus, and patience.
Below you’ll find a yoga workout suitable for people of any level. Do each exercise once in the order given. Roll out your yoga mat and prepare to get your zen on.
1. Warrior II (standing pose)
Strengthens butt and thighs; stretches hips
2. Tree (balancing pose)
Stretches and strengthens butt, thighs, calves, ankles, chest, and shoulders; improves balance
3. Downward Dog (partial inversion)
Stretches hamstrings and calves, strengthens shoulders
4. Wide-Legged Forward Fold (forward bend)
Strengthens thighs; stretches hamstrings and calves
5. Bridge Pose (back bend)
Stretches chest and thighs; extends spine
6. Seated Spinal Twist (twist)
Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliques