Short On Time Workouts

7 minute abs.png
"No! No, no, not 6! I said 7. Nobody's comin' up with 6. Who works out in 6 minutes? You won't even get your heart goin, not even a mouse on a wheel."

The truth is, you can actually get a great workout in less than 6 minutes that is much more effective than the Hitchhiker's idea.  You just need to get your heart rate up quickly and keep it there.

As we’ve repeated in prior posts, you don’t need 45 minutes to make exercise worth it.  We keep reading more and more that shorter bouts of exercise can be more effective than long, aerobic sessions at the gym.  There are a couple reasons for this:

  • If you get your heart rate up quickly and to near maximum levels, your metabolism may stay elevated throughout the day and you’ll be burning fat for a longer period of time compared to low-intensity cardio.
  • People who are more efficient with their workouts tend to have more energy and are more active throughout the day. 

We just read an article a couple weeks ago about a study where a group of people who exercised 30 minutes a day lost more weight than the group who exercised for 60 minutes.

So pick a series of exercises you can do at home and make that your ‘short on time’ workout.  Here’s an example some of our friends enjoy.

Pick 2 or 3 exercises – could be anything but we’ll say jumping jacks, mountain climbers and squats.  Start with the jumping jacks and do 50 before moving to the mountain climbers.  Then do 50 mountain climbers before progressing to 50 squats.  When you’re done with one round of the sequence, do it again but 40 of each.  Then 30, 20 and down to 10.  The important thing is to move as fast as you can and time yourself so you have a goal to shoot for during your next attempt.

My favorite on-the-go workout is 100 burpees for time.  I know, it’s pretty painful but its quick and I feel great afterwards.  Brian actually completed the 100 burpee challenge, which is a 100 burpees a day for 100 consecutive days (he likes this movement more than I do).  He was eventually able to finish 100 in under 5 minutes!  You’d be amazed how much this short workout will improve your level of fitness.  Burpees in general will make you stronger, will burn 50% more fat than moderate exercise, and will speed up your metabolism throughout the day.

If you want an even shorter workout, see how many repetitions of 1 exercise you can complete in one minute.  For example, stop doing a single set of pull-ups until failure.  Instead, go as fast as you can until you hit failure, then let go of the bar, shake your arms out a bit, and hop back on until your minute is up.  Keep doing this and you’ll definitely see an improvement in your maximum rep count.

And if you’re looking for a quick test of stamina, see how many burpees you can do in 1 minute.  If you're not happy with the first minute, we're gonna send you an extra minute free. You see? That's it. That's our motto. That's where we're comin' from. That's from "A" to "B".

Written by Ryan