- Make realistic goals, write them down and commit to getting healthy. Stop rushing to reach your fitness goals and be about the process. Remember, healthy weight loss/bodyfat loss is between 2-3%/month.
- Decide what your workout routine will work best for you. If limited time is a factor, one of the most efficient ways to get the most out of your workout is to do circuit training. Our program example below involves high intensity conditioning mixed with resistance training. This kind of program is very effective as you get a full body workout and keep your heart rate elevated which helps improve your overall fitness and increase your metabolism. This is a concept we call “workout density”: maximizing time and effort by increasing your calorie burn.
- Include combination/compound exercises during your training program. Combination/compound exercises are multi-joint, combination movements that work several muscles or muscle groups at the same time. This ensures that you’re getting a good workout in a shorter amount of time. A few examples of compound exercises would be: a squat-curl-press, a Romanian dead lift to a row, or a lunge to a front raise.
- Work harder and faster for your conditioning. Being short on time is no excuse to cut out your cardiovascular work. As we’ve seen over the past 10 years, Interval Training can provide great benefits (from increased MaxVO2 to bodyfat loss) in a very short time frame. Interval training is essentially working at a high intensity for a set amount of time (i.e. 30 seconds) and then recovering or working at a low intensity for a set amount of time (i.e. 30-90 seconds). The reason this type of training is so effective is because you maximize your calorie burn by keeping your heart rate elevated, also, you can workout for a shorter amount of time while still getting an intense workout.
Now I’ll outline a program that you can perform 2 to 3 days a week. If you have time on the days that you’re not doing your resistance training program you can perform 20 minutes of interval training on the treadmill, elliptical, bike, or get outside and do a beach workout.
Warm up 5-10 Minutes
|1a. Plank||30 seconds|
|1b. Side Plank||30 seconds|
|1d. Back extension on Swiss Ball||12|
|1e. 60 second interval (i.e. Jump Rope, Burpees, Jumping Jacks)|
|Foam roll or stretching 30 seconds. Repeat 1st circuit 2 more times|
|2b. Bridge with DB chest fly||12|
|2c. Single leg RDL with Cable row (Contralateral)||8 each|
|2d. 60 second interval (i.e. Jump Rope, Burpees, Jumping Jacks)|
|Form roll or stretching 30 seconds. Repeat 2nd circuit 2 more times|
|3a. Reverse Lunge with Front raise||8 each|
|3b. Lat Pull down||12|
|3c. Row with triceps kickback||10 each|
|3d. 60 second interval (i.e. Jump Rope, Burpees, Jumping Jacks)|
|Form roll or stretching 30 seconds. Repeat 3rd circuit 2 more times|
Kim Clark, NSCA-CPT is a Personal Trainer for Prevail Conditioning Performance Center and works with athletes and fitness enthusiasts alike. For further information regarding this topic please contact Kim Clark, NSCA-CPT at Kim@prevailconditioning.com.
- Cosgrove, Alwyn. “21st Century Fitness Programming.” Perform Better Learn by Doing Conference. January 2008.
- Herrera, Lawrence and Len Kravitz. “Yes! You do Burn Fat During Resistance Exercise.” IDEA Fitness Journal. April 2009.
- Tabata, Isumi et al. “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2Max.” Medicine and Science in Sports and Exercise 28:10 (1996): 1327-1330).