Looking for ways to squeeze in your Fitness Training Program during a busy week?
Maximising your time is an essential skill in today’s hectic world. With more and more demands in your day, an ever-increasing number of time savvy exercisers are looking for workout hacks that will allow them to maintain a regular fitness-training program in the midst of a hectic schedule.
Here are 4 key ways to do just that:
The Lunch-time Fitness Training Program
More busy people are heading to the gym during their lunch break. With time against them, getting a decent training session during their lunch break is certainly challenging.
After getting to the work-out location, changing and warming up, they’ll probably have a maximum of 25 minutes to get their session in. So, can you really get an effective exercise session in in such a short period of time? You bet – and you can do it by combining systems
To maximise your Training time, it’s a great idea to alternate between exercises that work your anaerobic and aerobic systems. That way, while you’re resting after a set of anaerobic work, you can be doing an aerobic activity. Training this way not only doubles your training efficiency, it also skyrockets your fat burning capacity.
An example of the system-combining program would involve doing 3 sets of barbell bench presses, interspersed with 3 sets of running on a treadmill. Perform a set of bench presses to up to 10 reps. This will place stress upon the chest muscles.
Once you’ve finished your set, move directly to the treadmill and run at a pace that is challenging to you for a minute. Move back and forth to complete your 3 sets. The one-minute that you are performing your aerobic activity will allow your muscles time to recover sufficiently between sets.
The Compound Exercise Fitness Training Program
Compound exercises are multi-joint movements that work more than one major muscle group at a time. They combine aerobic and anaerobic training in one exercise and are, therefore, an extremely efficient way to go.
By building your program around such movements as squats, deadlifts, chins ups, bench presses, power cleans and lunges, you’ll be building muscle while stripping body fat – and doing it fast.
The HIIT Fitness Training Program
High Intensity Interval Training (HIIT) is the most time efficient fat burning method on the planet. It involves short, maximum intensity bursts of explosive cardio, followed by even shorter rest periods.
Choose from exercises that you are able to perform at maximum speed (running, cycling and rowing are great options). An example of a HIIT cardio session would look like this:
- Do a two minute warm-up
- Sprint at all-out intensity for exactly 20 seconds
- Recover for 10 seconds
- Perform your next sprint, aiming to sustain your intensity level
- Recover for another 10 seconds
- Repeat for 6-8 cycles
The Personal Trainer Based Fitness Training Program
Hiring a personal trainer will allow you to maximise your training time. Your trainer will be able to design a targeted program for you that takes into account your training goals and your available time.
As an expert in the field, they will be able to combine movements and exercise systems in such a way that you’ll get directly to the working muscle, hit it hard, pulverise the fat and then get out.
As a bonus, they’ll be able to provide you with a personalised training program that you can jump into anytime you’ve got a few spare minutes – whether you’re at home, at work or anywhere else.
You find time every day to eat, to visit the bathroom, to sleep and to look after your hygiene. Exercise needs to be within that frame-work. Not having the time is a feeble excuse that just doesn’t cut it. Make use of the suggestions presented here to keep yourself accountable – and your fitness training program on track.