Effective Workouts Get Results
Time is always a limiting factor when it comes to working out. However, if you use your time efficiently and effectively, you can achieve great results even with limited time. By eliminating distractions and following a structured plan, you can maximize your exercise efficiency. This make-your-own workout plan is like a fast-fitness equivalent of ordering at a fast-food place. You can follow the routine below or create your own based on your preferences and time availability.
Choosing Your Lower and Upper Body Exercises
Choose a mix of lower and upper body exercises for a balanced and effective workout. You can perform these exercises using only your body weight or by incorporating props, such as dumbbells, resistance bands, or a stability ball.
Lower Body Exercises:
- Squats
- Plie squats
- Rear lunges
- Side lunges
- Walking lunges
- Lunges to a kick
- Front kicks (singles or ladder)
- Side kicks (singles or repeats)
- Knee lifts
- Standing hamstring curls
- Floor or ball bridges
- Hamstring curls (using a ball)
- Side steps (using a resistance band)
Upper Body Exercises:
- Chest presses
- Push-ups
- Renegade rows
- Bent over rows
- Bent arm pullovers
- Scapular push-ups
- Retraction from prone position
- Reverse flys
- Chest flys
- Shoulder presses
- Triceps presses
- Biceps curls
Sequence and Structure Your Workout
For a balanced workout, alternate between lower and upper body exercises. Prioritize major muscle group exercises (e.g., hamstrings, chest, back) early in your workout. If you’re short on time, focus on these major muscle groups and save smaller muscle groups (e.g., biceps, triceps) for when you have more time.
Determine how much time you have available for your workout. Subtract 5 minutes for warm-up and cool-down (which you should not skip). What’s left is the time you can spend on a circuit of exercises. This is your main set.
Divide your main set time by the number of exercises you want to perform. Aim for 30-60 seconds per exercise. If you have less than 30 seconds per exercise, remove smaller muscle group exercises and focus on the major muscle groups.
Sample 10-Minute Main Set:
- Squats (narrow stance)
- Push-ups
- Lunges (to the rear)
- Renegade rows
- Squats (plie stance)
- Shoulder presses
- Bridges
- Bent arm pullovers (use a weight, book, or other prop)
- Lunges (alternating sides)
- Plank
Performance Options:
- Perform each exercise for 50 seconds, then transition to the next exercise.
- Perform each exercise for 30 seconds, then repeat the entire circuit twice.
Consistency is Key
Consistency is crucial for seeing progress and achieving success. By incorporating this time-efficient workout into your routine, you can elevate your heart rate, stimulate your major muscle groups, and achieve a fit and firm body in just minutes per day. Remember, the key to success is making the most of the time you have available and staying consistent with your workouts.
