One of the top excuses I hear from my clients and friends online is that they don’t have enough time to fit in workouts. Guest poster, Levi Clampitt shares his tips for time saving workouts. No excuses anymore people!
Kettlebells are a great option not only because they are easy to store and travel with, but because you can run through a whole workout without having to change the weight, you save time.
The best movement to capitalize on using kettlebells is hip swings:
Starting out, I’d advise women to try 25 – 30 lbs (better to go heavier than lighter) and males about twice that. I think one of the best places to buy kettlebells is on Amazon.
Tabata is a 4 minute circuit comprised of 8 rounds of 20 seconds on/10 seconds off. It is used best with leg exercises (squats, step-ups, lunges) and can work well for upper body exercises if you alternative exercises (like pressing exercises with rowing).
Very few people need to add external weight to their exercises, but for those that do have to, I suggest giving thrusters a shot:
Aim for 8 – 15 reps per round.
There is a game I play called “Beat the Clock” where I pick 1 – 2 exercises and see if I can do so many reps within a certain time.
For instance, yesterday I aimed for 200 squats in 5 minutes. I am done when whichever comes first. In this case, I hit 5 minutes while only at 180 reps. That is my benchmark so next time that’s what I will be trying to beat.
There is another variation of this (“Beat the Reps”), where I pick 2 antagonistic exercises (pushups and pullups for example) and see how many I can do in 15 or 20 minutes.
A lot of the games we play begin with a challenging question such as this one: How Long Can You Hold a Wall Sit?
If you are allowed the luxury, recruit a training partner to make this more fun and challenging.
I time challenge I have been playing with as of late is seeing how fast I can do 100 reps (of each leg) of reverse lunges (50 for females). This will fry your booty for sure.
Levi Clampitt is the head writer & trainer at Without A Gym – A resource dedicated to showing people how to exercise anywhere, anytime. Life tends to get in the way of our goals. Without a Gym exists to help you get around it. Like us on facebook to continue the conversation.