We’ve all seen the posts, all over social media outlets, “working out for one hour is just 4% of your day”. Mathematically, it makes sense, yet we still find excuses for not fitting in some sort of exercise on a daily basis. For most people, all you really need is 2% at a time, it’s called time efficient training. Squeeze in 30 minutes of good workout each day and you will have started down a path to changing your lifestyle.
A simple circuit training program that includes 6 to 8 compound exercises hitting different muscle groups each day will give you the results you need to build muscle. Incorporate a good 20-30 minute cardio session making sure to hit your fat burning target heart rate along with a healthy, clean eating diet, you will be able to achieve your goals.
Do two sets of exercises without rest in between, only pausing when necessary. Here is a sample of a beginner time efficient strength training program that anyone can start on, based on an average person with no health or physical limitations:
|Barbell Bent Over Rows||3||12||BackBiceps|
|Dumbbell Chest Flyes on Exercise Ball||3||12||ChestAbs|
|Rest 1 minutes|
|Forward Lunge Twist with Medicine Ball||3||12 (6 on each side)||Hamstrings, Quadriceps, ObliquesCalves, Glutes|
|Dumbbell Shoulder Press Sitting on Exercise Ball||3||12||ShouldersAbs|
|Rest 1 minute|
|Plie Squat with Kettlebell||3||12||Hamstrings, QuadricepsGlutes, Calves|
|Planks||3||1 minute hold||CoreShoulders|
|Rest 1 minute|
All of this can be done in 30 minutes or so. Warming up with a 5-10 minute cardio to get your heart rate up at fat burning zone prior to starting your routine is essential for this time efficient workout program. If time allows, you can finish your workout with a 20-30 minute session on the cardio machine. Or for maximal fat burn, finish your cardio with interval training, switching between low intensity and high intensity every 1-2 minutes. Otherwise, you can always do cardio at a different time throughout the day, don’t feel obligated to complete an entire workout in one session. Just keep in mind that whenever we park furthest away from the front door, taking the stairs instead of the elevator, all factors into our active movements throughout the day, so never take that for granted.
If you are unsure about designing your own program or don’t have the knowledge on how to use certain equipment, by all means, please ask someone at the gym, hire a trainer/coach. Don’t prejudge the professionals at the gym by social stereotype. Invest in a good fitness professional, ask questions and your health will thank you for it. Don’t let a busy life get in the way of staying active, being healthy and taking care of your body. We’re all busy with something in life, even the unemployed can tell you they’re always busy. Starting slow and small is a good start for long term success.
Fitmark Ambassador 2013
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