Wow. What a silly title. It popped into my head and, besides, its my blog and I can be goofy if I want to, right?
How to lose in inch, that would be in your waistline, in a pinch.
Have you ever heard the term "pinch an inch"? Its an old fitness tool to see if you have an unhealthy amount of body fat. I'm actually a fan of the measure...kinda. It depend on where you pinch. Basically the more fat you can "pinch" the more fat you have.
You get the point. I'm done digressing.
Today I am going to going you 7 tips to get in a GREAT workout when you are rushed for time.
You are determined to workout but time restricts you for whatever reason.
Ready? You are wanting to to lose weight and get fit. You want to work out today but time is of the essence. You only have a short amount of time. How do you get a good workout done in a pinch?
Tip #1: Warm-up as part of the workout.
People that think they are smarter then I am (who happen to he overweight...) get mad at me sometimes when I say the first set is the "warm-up". As long as you don't try to do a dead sprint or a max lift right off the bat your first few minutes of exercise are great for a warm-up. Most people waist to much damn time "warming up" then working out. Jump right into it!
Tip #2: Have a plan and stick to it!
Whatever you plan is make sure you do what you say you are going to do. Don't arrive at the gym with limited time and sitting around wondering what to do. That is what your drive to the gym is for! If you are doing a home workout then scribble a quick workout on a peice of paper and DO IT!
Tip #3: Do an AMRAP.
Pick 2, 3, or 4 exercises, pick a number, pick a time and do as many reps as possible (AMRAP) in the given time. Don't think you can get a good workout in 7 minutes? Try these workouts:
At the gym: 7 minute AMRAP ~ 8 bench press, 24 jumping jacks, 16 lat pull-downs. How far did you get? Are you tired?
At home: 7 minute AMRAP ~ run to the end of the block and back, 15 push-ups, 15 squats, 15 sit-ups. Did you get through 3 rounds? Did you get a good workout?
For this kind of workout you can also do an ascending or descending ladder. Let's say you have a basketball court, a field or even you living room. Do 1 push-up then do across and back or 3 laps around your living room or once up the stairs or whatever. Then 2 push-ups then 3 and so on till you reach you time limit.
There are a million possibles for these types of workouts.
Tip #4: Split up your workouts.
If you do a quickie workout like I described above maybe you want to do another one later in the day or perhaps a longer walk with the dog at night or even in the morning. This is a great way to keep the activity level up!
You can also do the "no sweat" at work workouts. How does that work, exactly? Simple. Instead of taking a "break" get up and so some squats or find a quiet place to do some push-ups.
Don't have time for the gym? No problem. Every hour, on the hour do 15 squats and 10 push-ups. You won't get sweaty but your body will get some movement and you will feel better! TRUST ME!
Tip #5: Skip the stretching.
I know, I know. Most people think stretching is required and beneficial and all that, I get it. People LOVE stretching. The fact is that stretching doesn't do a whole lot for you. Is stretching BAD? Absolutely not. It's just that, if you are in a time pinch, it's not nearly as important as getting your sweat on.
Tip #6: Do a "out and back" on the clock.
Here is how it works. Let's say you are going to go for a run but only have 20 minutes. Run steady for 11 minutes in one direction then turn around and come back in 9 minutes. This will force you to operate with a degree of intensity!
You can do this at the gym as well by being creative. Lets say you have 15 minutes. Stick with me here. Follow these steps.
1. Pick 2-5 exercises.
2. Pick a number scheme that is infinite. Counting up works well.
3. Work for 8 minutes up.
4. The last 7 minutes try to get back to zero.
Example: Push-ups, Seated row machine, and dumbbell overhead press ~ Count up by 3. Clock starts and you do 3 each then 6, 9, 12 etc. Let's say you finish the round of 18. The next round you do 15, then 12, 9, 6, 3. Boom. Awesome workout!
This is so much fun for me. Here is another example that you can do at home.
Let's say you have 15 minutes. When you start the clock do: 25 push-ups, 50 squats, 100 jumping jacks the burpees till you hit 7:30, You goal is to do the same work in the second 7:30 minutes. If you get 15 burpees done then do 15 more before you go back down the ladder with 100 jumping jacks, 50 squats and 25 push-ups.
The possibility are ENDLESS!
Tip #7: Go hard, go harder, go harder still....
This is one best done on cardio equipment in the gym. Let's say you have 10 minutes. Get on your treadmill and set a good pace. At minute 1 increase the pace. Do the same thing at minute 2 and 3 and till you are done. You will be tired at the end for sure.
All of these tips are basically the same thing. Be efficient and be intense. Plan your work and work your plan. Make your workout count even if it is a limited amount of time.
Last thing, don't take the attitude that "at least I did something". That is minimalist thinking. Do your short workout and be proud and empowered. You deserve to be fit. Now go out and be fit!
Did you find value? Please like, comment and share so that others may be blessed as well.
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If you follow these tips it could help you to live what we call the fit life.
Rick Copley 352-989-6795 rick@nolimitsfitness.me
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