Getting a full body workout in 40 minutes might sound like a difficult feat, especially when you are at home. The reality is, you have plenty of time to achieve this goal, provided you follow the right protocol. The weight of your body has to be used to your advantage, and you also have to capitalize on some household items.
Stretching
Although you have only 40 minutes to work with, do not overlook the importance of stretching before your routine. If you go into a workout with cold, tight muscles, you increase your risk for a pull or some other form of injury. Spend five minutes doing dynamic stretches to loosen up your connective tissue. Dynamic stretches involve repetitive movements of the body that simulate exercising actions. These get you functionally ready to work out according to the American Council on Exercise. Incorporate stretches like alternating toe touches, forward bends, spinal rotations, leg swings, ankle bounces, arm circles and arm crossovers.
Exercise Selection
Because you are pressed for time, incorporate as many compound exercises into your routine as possible. Compound exercises work more than one muscle at a time, leading to a high amount of muscle recruitment. Perform exercises like pushups, pullups, dips, bicycle crunches, lunges and burpees to target all of your main muscle groups.
Proper Form
Using proper form is vitally important for achieving quality results with your workout. Although your time is limited, do not rush through your exercises and use sloppy form. Take burpees, for example. These are high-intensity exercises that work your arms, chest, shoulders, legs and abs all at the same time. Begin in a standing position with your feet shoulder-width apart and arms at your sides. Quickly lower yourself into a deep squat, place your hands slightly wider than shoulder-width apart on the floor and kick your legs behind your body. Execute a pushup with your back straight and abs tight, then quickly snap your feet back to the starting position. Jump in the air as high as possible and raise your arms above your head. As soon as your feet touch the floor, repeat the entire movement.
Timing of Workout
Because you used five minutes for dynamic stretching, you have 35 minutes left to do your workout. Perform each exercise back to back with 30 seconds of rest between. Once you finish the series, take another 30-second rest and start right at the top. Repeat this sequence as many times as possible in 35 minutes. To be precise with your times, wear a stopwatch or exercise near a clock. Aim for 10 to 15 reps with each exercise.
Tips with Exercises
Exercises like dips and pullups will require tools. Use a sturdy chair to do dips and you also have the option of propping your feet up on it for pushups. This variation is known as a decline pushup, and it is more intense than a regular pushup on the floor. To do pullups, use an open beam in your basement, fasten c-clamps to an open floor joist and hang from them, or invest in a portable home pullup bar that attaches to a doorway.
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