Get the Most Out of your Work Out in a Short Time

Get the Most Out of your Work Out in a Short Time

Who doesn't want to get the most out of a workout in a short time? We all seem to be short on time. Below is how you can do just that.

Chose a method then a *work out and give 100% to it and you can be done with a 60 or 40 minute work out in 20 - 30 minutes. You need to workout at least 20 minutes to get the best benefit from each method.

(Pic: me coaching bootcamp - plyo movement - extreme X jacks)

You should only do one method a day and do NOT do these methods more than 3-4 times a week. It is very strenuous to your body and you could cause permit damage.

With any exercise always consult with your doctor.

Methods

HIIT (High Intensity Interval Training) : Is a form of carido fat burning short intensity workout. The protocol is 2:1 ratio for work recovery periods. For an example a runner would alternate 20 seconds of hard sprinting with 10 seconds of easy running or fast paced walking.

Tabata : Is a Supra-Aerobic Cardio workout. This is how it is done.

1. Get on any aerobic machine and do a 5 minute warm up

2. Next do 8 intervals of 20 seconds of all- out intensity cardio exercise

3. Followed by 10 seconds of rest then a 2 minute cool- down.

4. That should have been 11 minutes total of a crazy hard workout!

Fartleck method:

1. Warm up 5 minutes

2. Run for 1 minute or so

3. Next run fast for short 30 seconds burst .

Do that cycle for 25 minutes and you will have cut a 40 min run in half.

Boot Camps: Can be very beneficial if...and i do mean IF... you have a good instructor watching your form.

1. Total body warm up

2. Strength exercises

3. Circuits focusing on moderate to difficult exercises.

4. Ab exercises

5. Cool down and stretch

Plyometric or plyo Also known as jump training: Plyometic movements are when a muscle is loaded and then contracted. Contraction involves a rapid muscle lengthening, a temporary rest then an explosive shortening with rapid sequencing. An few examples would be jumping jacks, side step hops, or squat jumps. Basically any kind of jumping movement.

Let's Get Healthy,

Coach Tia Hurt

* My next blog will give you work out ideas to use with these methods.

Please be sure to read the disclaimer at the bottom of this blog.