Tuesday, December 16, 2008

Exercise of the Week: Time Saver Workout

The Situation: You get to the gym with limited time. You'd like to do some cardio as well as get some weight lifting in, but it's got to be quick. Here is a quick workout that will benefit you, burn some calories, and will be well worth your time.

The Regimen
First: Hit the weights

Your weight routine should look something like this. (Don't worry I'll explain myself.)

1 set of 12-15 Squats with Shoulder press.
1 set of 15 pushups
1 minute in plank position
(repeat this 3 times)

Next: Get in your cardio
(you can choose whichever machine you like. I'd suggest the treadmill or stairs if possible)

2 min warm up

3 min intensive high - we're talking really push yourself, sprint, go uphill, increase resistance, do whatever it is you need to do to get that heart rate pumping!
1 min breather - take the intensity down, catch that breath.
(repeat this without the warm up to fill the amount of time you have remaining)

end with a 2 min cool down

The explanation: As you've heard me say time and time again. I LOVE squats. Why do I love them so much? Because they are effective. They work every muscle in your lower body. When you do the squat with a shoulder press you are working your shoulders and some of the muscles in your biceps and upper back as well, making this exercise a definite multitasker! Make sure you keep your feet shoulder width apart, avoid letting your knees go over your toes, and sit low! Try and get those thighs in line with the ground. Make your weight heavy enough to really work you! Remember, you're trying to get your bang for your buck here. When doing your pushups, push yourself! Try to start doing some on your toes and then go to your knees once they get to hard. With your plank push yourself there as well. if a regular plank is too easy for you add some weight to your back or lift one foot up in the air. With these three exercises you're working every muscle in your body!
With your cardio this interval program will have you burning maximum calories in your short time frame. Really try and push yourself during your up intervals, and then scale it back and catch your breath for a minute. Weather you are able to do these intervals for 10 mins or 40 you should feel the workout!


Becky said...

i am so doing this tonight. i have a party and only have a limited amount of time. thanks!

missgarrett said...

This is great! So many times I have thought I don't have enough time to get a good work out so I just don't go! Now I have no excuse. This is perfect for the person with limited time.