No Excuses.
We’ve all seen the posts, all over social media outlets, “working out for one hour is just 4% of your day”. Mathematically, it makes sense, yet we still find excuses for not fitting in some sort of exercise on a daily basis. For most people, all you really need is 2% at a time, it’s called time efficient training. Squeeze in 30 minutes of good workout each day and you will have started down a path to changing your lifestyle.
A simple circuit training program that includes 6 to 8 compound exercises hitting different muscle groups each day will give you the results you need to build muscle. Incorporate a good 20-30 minute cardio session making sure to hit your fat burning target heart rate along with a healthy, clean eating diet, you will be able to achieve your goals.
Do two sets of exercises without rest in between, only pausing when necessary. Here is a sample of a beginner time efficient strength training program that anyone can start on, based on an average person with no health or physical limitations:
Exercise
|
Sets
|
Reps
|
Muscle Groups
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Barbell Bent Over Rows
|
3
|
12
|
Back
Biceps
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Dumbbell Chest Flys on Exercise Ball
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3
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12
|
Chest
Abs
|
Rest 1 minutes
| |||
Forward Lunge Twist with Medicine Ball
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3
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12 (6 on each side)
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Hamstrings, Quadriceps, Obliques
Calfs, Glutes
|
Dumbbell Shoulder Press Sitting on Exercise Ball
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3
|
12
|
Shoulders
Abs
|
Rest 1 minute
| |||
Pile Squat with Kettlebell
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3
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12
|
Hamstrings, Quadriceps
Glutes, Calfs
|
Planks
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3
|
1 minute hold
|
Core
Shoulders
|
Rest 1 minute
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All of this can be done in 30 minutes or so. Warming up with a 5-10 minutes cardio to get your heart rate up at fat burning zone prior to starting your routine is essential for this time efficient workout program. If time allows, you can finish your workout with a 20-30 minute session on the cardio machine. Or for maximal fat burn, finish your cardio with interval training, switching between low intensity and high intensity every 1-2 minutes. Otherwise, you can always do cardio at a different time throughout the day, don't feel obligated to complete an entire workout
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