BW Fitness here! Back again with another blog. Let’s keep it going!
Before I begin, I just want to say that there really is zero theme or pattern to these blogs.
It’s all about what I feel like talking about and what my clients have questions about that would turn into great content. Also like to talk about what YOU ask on social media.
So, these blogs will be all over the place, but I am excited to give you more information on certain topics!
Ok, I like to get straight to the point because I know some of you won’t read all of this. I try not to make it too long and drop as many nuggets as I can.
Here are 3 ways you can make your workout more effective with little amount of time.
A lot of us are short on time when trying to work out. You may only have 20-30 minutes before you have to get your kids ready for school, head to work, or make a big family dinner.
Grab your weights (it’s ok if you don’t have any!), mat, towel, and water and let’s get started!
1. Tempo
Aka the rhythm to your reps
So really, it’s just the number of seconds you spend during a movement of an exercise. It’s all about moving slowly and under control.
For example, SQUAT
Go slow all the way down. About 3-5 second count when going down. You can pop back up or pause for a second at the bottom of your squat.
This will give you maximum BURN with your muscles and help with muscle endurance. You can do this with any exercise!
2. Supersets
Supersets are a great way to fit in multiple exercise moves in a short period of time. It’s alternating sets of two different exercises with no rest in between.
Back-to-Back.
Example:
Pushups – Superset w/ Crunches
You will start with doing pushups and once done, immediately go to crunches. Take your break after the 2nd exercise.
Add supersets throughout your workout for quick but effective results!
3. HIIT workouts
Those of you that know me know I love HIIT workouts.
HIIT = High Intensity Interval Training
It involves short periods of intense exercise alternated with recovery periods. A great way to burn calories and increase your heart rate.
HIITs can be used as a main workout or as a finisher. No equipment needed and can be done anywhere.
HIITs have a few formats to choose from:
30:30 – 30 seconds of work, 30 seconds of rest.
50:20
45:20
30:10
Example – You have a list of workouts
Push ups
High knees
Jumping jacks
Squats
If you are doing a 30:30 format, you will do first move for 30 seconds and then rest for 30 seconds. Keep the same structure until you finish all the moves. Once done, that will be 1 round. Do 3-5 rounds resting 1 minute between each round.
There are a plethora of other things you can do when short on time but start with these 3 and you will be good!
See you next time!
What should I talk about next? Comment below!
BW Fitness
P.S.
I am here to help you with your health and fitness goals!
Check out my website: www.bwfitness.training
Fill out my ‘Client Questionnaire’ and let’s talk about your goals and how I can help you!
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