Right now is the time to figure out how you can squeeze in a great workout, see dramatic results, and still get out of the gym in under 30 minutes!!! Think it can't be done? Guess what I did today.
The key is combination movements and putting real attention on what you're doing. No hour on the treadmill running at the same speed day after day. Get rid of sitting at the machines haphazardly lifting that weight. Engage a number of muscles by combining different exercises into one full movement. This not only works many muscle groups, but also directly activates core muscles which are the key to showing real, significant progress in changing your strength and endurance.
You'll also benefit from this combo concept in that your workouts will speed up dramatically. Pushing yourself even a little challenges every muscle and brings you to a deep level of fatigue fast. I did 3 groups of 3 exercises at 3 sets each. That totaled 27 sets of muscle engaging, core activating, calorie burning exercise completed in just under 30 minutes.
So what does this look like? Here are 2 examples. You can see videos of some of these combo moves by looking at the resources/more section of our webpage giving you a great idea of just how this works.
1: Squat, Curl, Press - Exactly like it sounds, holding dumbells with your feet shoulder width apart you do a squat for the lower body, bicep curl, and then shoulder press. Lower the weights back to your side and repeat. You'll feel it in your legs and butt, biceps, and shoulders.
2. Burpee - I have a love/hate relationship with these. They are really a great exercise that I think many people avoid because they're hard. But start slowly, doing maybe even just 1 or 2 in your home, and you'll start to see some real strength and endurance develop. Here's how you do it.
From a standing position drop down to belly in a push-up position. Then complete a full push up (it's totally fine to do this on your knees if need be). After the push up jump your feet up towards your hands and stand straight up. If you're feel particularly spicy that day, you can add a jump at the top of the standing.
What does it work? Um....a lot! Push-ups are amazing because they engage so many muscle groups in the chest, shoulders, arms, and core. I encourage their usage greatly. And if you have to start on your knees to strengthen your core first, then do it! It's all about the step by step improvements. Go at your pace!!!
If you want to make gym time really have an impact try this concept. You'll be in and out of the gym in about 30 minutes after getting a hardcore workout that challenged and build muscle while incinerating fat in your cellular furnace. Get to it!