Workout Programs That Get Results

….And It Doesn’t Have To Take 60 Minutes At The Gym

If you’re one of those people who typically puts off starting a workout program because you believe that it’s going to take up all of your spare time and you just don’t have enough of that time to give (join the club!!) – it’s time to DITCH the excuse!

Getting in shape, looking and feeling great doesn’t have to take hours on end.  In fact, if you can find just 10-30 minutes, three times a week, you can see very measurable improvements in your body shape, strength, and fitness level.

The trick is to design or select your workout program, accordingly.  Now, there are some key factors to consider, when working on a fat blasting workout, in that short time you have.

Use Compound Exercises

Lying Tricep Extension w/ Single Leg Extension on BOSU

If you don’t know what a compound exercise is, it’s an exercise that uses multi-joint movements that work several muscles or muscle groups at one time.  For example, doing overhead tricep extensions with leg raise, while lying on a BOSU.  This engages your core, works your glutes, quads, hamstrings and, of course, hamstrings.

So, when trying to create or select a workout program that’s short on time, the last thing you want to do is waste time on movements that work just one tiny muscle group.  Compound exercises will work more muscle fibers, allow you to lift more weight, and will boost your metabolism and burn calories far more effectively.

Keep The Pace Up

Don’t lolly-gab through your workouts, be sure that you keep up the pace of that workout program. This means moving from one workout to the next as quickly as possible, allowing for little recovery,  to bring ramp up cardiovascular training at the same time.  Double duty here, folks!

Those who sit around between sets are not only going to extend the total time duration of their workouts, but they will also lower the metabolic boosting effects.  Twenty to thirty seconds is all you should need at most before carrying on.

Lift Heavy Weight

Lastly, don’t wimp out on your strength training capabilities.  You are likely stronger than you think!  Lifting heavier weight will assure that you are producing a workout that will start to get results, by creating that challenge to your muscle strength.  Most women are scared of lifting heavy, thinking it’ll cause them to bulk up dramatically.

Stop thinking this way.  You’ll only bulk up on a very high calorie intake and testosterone.  Which, by the way, most women don’t carry enough testosterone to inhibit that “bulky” look.

Instead, heavier weight will add more muscle definition and tone – which is precisely what you’re after.

So, GO HEAVY OR GO HOME!!

So I have my favorites on some quick n’ dirty at home workout programs (click each hyperlink below for a video preview):

  • Insanity: My favorite go-to for a short, intense and fabulous cardio session of High Intensity Interval Training (aka HIIT).  Workouts are 35 – 50 mins long.  Serious results.
  • ChaLEAN Extreme: Recall the compound exercises we talked about above?  This SCREAMS compound (exercises).  Check it out.
  • TurboFire: Same trainer from ChaLEAN Extreme, yet she delivers crazy fun energy through upbeat music and, again, some HIIT action.
  • Les Mills PUMP: It’s all the craze in the clubs, the Fitness clubs, that is.  Now available for the convenience at your home, and yet another, goodie for that compound exercise stuff.
  • 10-Minute Trainer: For the busiest of busy person.  The famed Tony Horton of the even more famed, P90X, this is the definition of quick n’ dirty.  Everyone has 10 minutes.

Not an at home workout type of person, don’t fret, but get your arse to the gym!  Something for every schedule and interest!

Check out this sample circuit workout that is going to take less than 30 minutes and will hit every muscle group in the body.  Added in are some cardio intervals between weight lifting sets to enhance your calorie burn even further and make sure you see cardiovascular improvements.

Aim to take 15-30 seconds after each exercise before moving to the next.  Rinse and repeat (do circuit two times).

Bench Press – 12 reps
Squats – 12 Reps
Plank – 1 minute hold
Burpees – 1 minute
Bent Over Row – 12 reps
Lunges – 15 reps per leg
Lying Leg Raise – 15 reps
Skipping – 1 minute
Shoulder Press – 12 reps
Deadlifts – 12 reps
Supermans – 12 reps
Jumping Jacks – 1 minute
Pull-Down or Pull-Up – 12 reps
Step-Ups – 15 reps
Bicycle – 15 reps
Mountain climbers – 1 minute

So next time you’re headed to the gym and need a fast and effective workout, keep this one in mind.

You may be the busiest person in the world with 2 jobs, 4 kids, a husband, friends, book club, blah blah…but don’t allow the noise to get in the way of utter importance  – YOUR HEALTH!

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