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Fitness & Wellness

Workouts That Are Perfect When You’re Busy

It does take time to come to the gym and workout, but it’s worth it. However, there are times when you’re busy that it might seem impossible. For those times, you don’t have to skip exercising entirely, just supplement it with workouts that fit into your schedule. You can start by breaking down your workout into sections that last ten to fifteen minutes each and do them throughout the day when you get a few minutes. Studies show that it doesn’t matter how many sessions you have as long as they’re about ten to fifteen minutes long, if you get at least 150 minutes a week.

Get an early start to get your workout in.

Squeezing your workout in when you first get up is one way to conquer the lack of time. You don’t even have to do the whole workout. You can do half your workout in the morning or even ten minutes of it and spread the rest throughout the day in one or two other sessions. If you have television time, get the second fifteen or twenty minutes while watching and you’ll be done for the day. Getting up early and doing the entire workout checks it off for the day and gets you ready to face the day with a clear head and more energy.

If you want the most from your exercise routine in the shortest amount of time, consider HIIT.

What is HIIT? It’s an acronym for high intensity interval training and a way to cut time from your workout, while still getting the maximum benefit. HIIT is a technique where you alternate between your top intensity, where your heart rate is high and a recovery intensity that allows your heart to slow, then back to high intensity. A half hour of this type of workout is as effective as an hour of steady state exercising. One study found that a minute of sprinting followed by nine minutes of moderate running provided the same improvement as 50 minutes of steady state running at a moderate pace.

Use exercises you can do anywhere.

There’s a four-minute nitric oxide dump created by Dr. Zachary Bush that combines four different types of movements to work the major muscles of the body. It’s done three times a day, but only four-minutes each time. The famous eight-minute workout can supplement when you don’t have time. Each set is fifty seconds with a 10-second rest between. It starts with a shoulders-elevated hip thrust and moves through push-ups, squat jumps, inverted row, hip hinge, pike push-ups, step ups and a pull up.

  • Even non-exercise can be exercises. Putting vigor into household tasks or yard work can turn them into a workout routine. Varying your tempo when you do chores from high speed to moderate is a form of HIIT.
  • Find alternatives that you enjoy. If you hate running, don’t do it. Ride a bicycle to the grocery or work, take the stairs not the elevator. It’s all good exercise.
  • Make your social time a time to exercise. Instead of stopping for drinks after work, go to the gym and workout as you socialize. Everyone needs a social life, so combining it with something active is a big time saver.
  • Create a workout you can do during commercials. Doing squats during commercials or maintaining a plank while watching a show can make beneficial use of your time and let you watch your favorite program.

For more information, contact us today at Body Sculptors Personal Training

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