A successful fitness program relies on three things: commitment, convenience and consistency. One of the top reasons most people don't stick to their exercise plan is a lack of time. We commit ourselves to a number of things each day, such as meetings, practices and study sessions. Why not make time to improve our health and well-being? According to the Journal of Sport and Exercise Psychology, you can boost your energy level for up to four hours and get an effective workout in as few as 10 minutes a day.
Focus on Compound Exercises
You're already on a tight schedule, so why waste time training one muscle group when you can train several in the same amount of time? Select compound exercises designed to burn fat, improve flexibility and endurance, and strengthen your muscles. Because these types of movements require more physical effort and output, they burn more calories than isolation exercises, which only involve single-joint movements.
Deck squats incorporate the use of multiple muscle groups and are an effective way to build muscle, increase flexibility and burn fat. Push-ups, dumbbell lunges, bench presses and Romanian deadlifts also work multiple muscles groups at the same time, which means you can do more in less time.
Crank Up the Intensity
Jumping on the treadmill for 30 minutes at a slow to moderate pace is okay for those who have more than 10 to 15 minutes to get in a good workout. But for the rest of us, a 10-minute high-intensity cardio session would be far more beneficial. According to research published by the American College of Sports Medicine (ACSM) in the journal Medicine & Science in Sports & Exercise, the more intense your fitness routine is, the more calories and fat you will burn post-workout. The same holds true for weight training; as you increase your muscle mass, you also increase your metabolism.
Consider Circuit Training
Circuit training involves a group, or circuit, of various exercises that you perform with little or no rest in between sets. This type of workout allows you to increase strength and endurance, keep your heart rate up, and overcome fitness plateaus while getting a total body workout. Each circuit consists of six to 10 different exercises that are performed for a set number of repetitions or length of time. For example, you may perform a set of 15 bicep curls, then move to a set of 15 lunges, followed by a set of 15 squats, and so on. A variation of this circuit would be to perform each exercise for one minute each.
A sample circuit training routine could include:
--Bench press
--Squats
--Jumping jacks
--Military press
--Lunges
--Bicep curls
--Jumping jacks
--Tricep extensions
--Leg extensions
--Floor crunches
--Sit-ups
Your workout doesn't have to take a long time, and it doesn't require you to invest in a gym membership. All you need is a little motivation and a commitment to improving your health.
References
- Journal of Sport & Exercise Psychology (JSEP); Relationship Between Self-Efficacy, Exercise Intensity, and Feeling States in a Sedentary Population During and Following an Acute Bout of Exercise; Darren C. Treasure, David M. Newberry; March 1998
- Medicine & Science in Sports & Exercise; Nutrition and Athletic Performance; American Dietetic Association (ADA), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM); March 2009
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