(Short Read) The best two exercises to do when you’re short on time.
If you’re like me and most people, sometimes life happens and you can’t train the way you want to. Luckily, there are exercises that you can do that won’t take up too much of your time. The first one is what I consider the most valuable exercise. It’s sprints!
If you’re busy and don’t have time to do a full workout, I recommend going out to a field and getting in some sprints. If you haven’t sprinted in a while and you’re concerned about your injury risk, start with hill sprints. Hill sprints are so challenging that you won’t be able to move fast enough to get injured.
It doesn’t take long in a sprint workout for you to feel your hurt rate going up and the muscles in your body tense up.
Gym Exercise For Busy People
If the weather sucks or you’re not able to do sprints, you can try it’s close cousin, the kettlebell Swings. The kettlebell swing provides almost the same exact benefits as the sprint. The only differences are the sprint has a higher neurological impact and they strengthen the ankles. One advantage of the kettlebell swing is grip strength development. A great Kettlebell Swing workout can take as little as 5 minutes. Another great thing about Kettlebell swings is that the kettlebell can be used anywhere, even in the comfort of your home. Below is a Kettlebell swing workout I’ve used in the past as a workout finisher but it can also be used by itself.
- Do as many Kettlebell swings as possible for 30 seconds
- Rest 30 seconds
- Repeat for as long as you want or need
I think what makes these workouts so time efficient is the speed of the movements involved. Good things happen to your body when you do fast movements.
Photo by Christina Morillo from Pexels
This post is about how fasted walking is a good way to lose fat.
Whenever I wanted to focus on fat loss, I’d add fasted walking to my workout arsenal. I enjoy fasted walking for fat loss because it’s not as strenuous as other fat loss exercises like sprinting or high intensity interval training. I originally learned about fasted walking on the YouTube page Strength Camp and have gotten great results from it.
The easiest way to implement fasted walking is by going for a walk first thing in the morning, before eating breakfast. You can still brush your teeth and handle other tasks. The key is walking with an empty stomach. The reason fasted walking is so efficient for fat loss is that your body only has fat to burn. Aerobic exercise like walking and jogging uses the carbs in your system as fuel. Once the carbs have been used up, your fat then gets used as fuel. In a fasted state, your body goes straight to burning fat since there’s no carbs to burn.
I wouldn’t recommend doing more intense forms of cardio on an empty stomach because it can leave you. I’ve even heard that doing more intense forms of cardio like jogging on an empty stomach can cause muscle loss. From my experience, I’ve been able to maintain muscle when adding fasted walking to my workout routine. I’ve also seen the usual benefits associated with regular walking like improved mood, mental clarity, and better blood flow.
All you have to do is go for a walk for 30 minutes to an hour to reap the benefits. If it means waking up earlier than you usually do, the fat loss and improved health are totally worth it.
What are your favorite fat loss methods?
Photo via Visualhunt.com
Faster than a speeding bullet! Was that Superman? No that’s you in the middle of a sprint workout. Weightlifting is the only form of exercise that can compare to sprints in terms of body transformation. The way it makes me feel is phenomenal. There are many benefits like increase in testosterone, better nutrient partitioning, and an endorphin boost.The freedom you feel when you’re running at full speed in open space is almost unrivaled. Sprinting can transform your body.
Have you ever seen a fat sprinter? Sprinting is arguably the best fat loss exercise on the planet. You’re burning fat while sprinting and hours after you’re done. Sprinting will develop your leg muscles as well.Sprinting is also great for sports performance. Speed kills in sports and there’s various sprinting drills depending on your sport.
Here’s a list of the Sprinting protocols I’ve used:
Hill Repeats for fat-loss: Find a steep hill and do 3 sets of 7 hill sprints with 1 minute rest in between. Depending on your conditioning levels you can start at 5 repetitions or go all the way up to 10 repetitions per set.
35 Yard Sprints for power development:One set of twelve repetitions of a 35 meter sprint. After each repetition you’ll rest for 10 seconds. It’s a good workout when you’re in a time crunch. I’ve noticed an improvement in my deadlift power when I’ve incorporated this protocol in my routine.
100 meter sprint for total body transfromation: Do a 100 meter sprint and walk back to the starting spot. Once you get back, repeat the sprint. Keep repeating til you do ten sprints.
400-300-200-100 : This protocol involves doing a sequence of sprints for different distances. First, you’ll do a 400 meter sprint followed by 4 minutes of rest. Then it’ll be a 300 meter sprint with 3 minutes of rest. Followed by a 200 minute sprint with 2 minutes of rest. You’ll finally finish with a 100 meter sprint. This protocol will have you gasping for air like nothing else.
Like any form of exercise make sure you’re physically ready before doing sprints. If you’re not used to sprinting, I’d reccomend doing hill repeats first as they’re the safest form of sprints because you’re not moving at high speed. This will help you work on your sprinting form and develop sprinting muscles like the hamstrings, glutes, and calves.
Go Sprint and reap the benefits!