‘I don’t have enough time’ – one of the most overused reasons to not workout.
Perhaps laziness, or perhaps people do not realise there are many ways to workout that do not involve prolonged periods of time; and they are…
High Intensity Interval Training
This is when you perform quick, intense bursts of exercise followed by a short recovery period. For example; using the treadmill – for 30 seconds you will sprint your hardest, using all the power you have inside of you. Once that 30 seconds is over you get a period of rest, also 30 seconds long.
You continue performing the short bursts of 30 seconds sprinting, followed by 30 seconds rest for anywhere between 8 to 10 times.
Tied in with a 5-10 minute warm up, and 5-10 minute cool down you have a very short workout!
HIIT workouts are great for burning fat, and ideal for those who ‘don’t have enough time’. Plus, HIIT workouts leave you burning fat for upward of 24 hours after completing it! Which is even more of a bonus for those who do not have ‘enough time’, as they only need to be completed between 4 and 5 times a week.
Check out our ‘HIIT Them Legs Hard‘ workout for ideas and inspiration!
This is when you pair two exercises together and complete them back to back.
For example; on ‘Back’ day you could pair wide-grip lat pull down with close-grip lat pull down.
Completing 10 reps of the wide-grip lat pull down, you would quickly move into close-grip lat pull down and complete 10 reps straight away. Then, rest.
You continue this for your chosen amount of sets. Great, right?
Supersets are perfect if you are short for time; if you have a list of 8 exercises and pair them all together you are basically left with ONLY 4 sets, SUPERSETS. Halving the amount of sets has now halved your workout time.
What may have taken you an hour is now only going to take 30 minutes or so.
Combine Cardio & Strength Training
It doesn’t have to be one or the other. Combine your strength training with cardio intervals to get the best of both worlds!
Go about performing your normal weight lifting set as you would, but instead of resting straight after, perform a cardio movement. This could be anything from burpees to mountain climbers, high knees to jumping jacks, skipping to butt kicks. Perform these for roughly 30 to 45 seconds, and then rest for a minute before going back into your next strength set, followed by cardio and so on.
This one is for the brave…
When performing dropsets you will perform your first set, once complete drop the weight by 5-10kg and immediately perform the second set. Again, once complete drop the weight one more time. Perform as many reps as you can in that third set (still using correct form). Once you reach failure and can do no more (the end of your third set), you are done with that exercise. ALL DONE.
Did that take long? No.
This turns 3 sets totaling 6 or 7 minutes, into 2 minutes. SUPER….. QUICK.
We would suggest only using drop sets for two or three of the exercises you have planned, no more than this.
Stop making excuses
I know this isn’t technically a way to shorten your workout but… If you really want to workout you will stop making excuses and instead find solutions.