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 Not Enough Time? Do You Have 15 Minutes? 10 Minutes? 5 Minutes??

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PostSubject: Not Enough Time? Do You Have 15 Minutes? 10 Minutes? 5 Minutes??    Tue Sep 11, 2012 8:58 pm

Not Enough Time? Do You Have 15 Minutes? 10 Minutes? 5 Minutes??



Time is NOT an excuse! You can accomplish a lot in 15, 10 and even 5 minutes each day!

The number one excuse for not exercising involves time. People often complain to me they just don’t have hours to spend working out or visiting crowded, overpriced gyms running on treadmills or elliptical machines.

Guess what?

You can accomplish a lot in only 15, 10 and even 4-5 minutes each day and burn fat, build muscle, boost metabolism, reduce insulin resistance and increase your energy levels.

Wait. Did I lose you at the 15, 10 or 5-minute part?

Seriously: kiss those long hours at the gym or on the treadmill and spin class goodbye!

If you only have 15, 10 or 5 minutes to train each day, then you need to focus on exercises that provide the biggest bang for your buck. If you’re spending your time on cardio equipment, the machine “circuit,” an aerobics class or a bunch of isolation exercises and bodybuilding-style workouts at the gym, you may be working long, but not hard or efficiently.

What exercises provide the best results in minimal time? Look at this list (not a full list but definitely some of the top exercises you should choose):

1.) Clean & Press (barbell, kettlebell, sandbag)
2.) Power Snatch (barbell, kettlebell)
3.) Deadlifts (barbell, kettlebell)
4.) Squats (goblet squat, double kettlebell front squat, barbell back, front and overhead squats)
5.) Swings (kettelbell)
6.) Bench Presses
7.) Get-ups
8.) Pull-ups/Chin-ups
9.) Pushup variations
10.) Sprints

Let’s discuss what to do if you only have 15 minutes to train each day.

If you have experience in the Olympic lifts (cleans, snatches, jerks), then I definitely recommend the clean and press as the ULTIMATE 15-minute workout. It hits every muscle in the body and will keep you forever young!

Many people don’t know how to perform the Olympic lifts, so my recommendation (and best thing for the majority of people – even those with experience in Olympic lifts) is the deadlift. The deadlift is THE total-body exercise. And working up to lifting heavy weight in the deadlift will build muscle and strength like nothing else. The problem is that not everyone has access to a barbell and weights, and some gyms won’t allow you to deadlift (if that’s your gym, RUN THE OTHER WAY!!!!).

Let’s move to the next best option and it only requires one simple tool: a kettlebell.

I recommend a Dragondoor kettlebell as they make the BEST kettlebell on the market. Yes, it is more expensive than the kettlebells you see at Walmart, Target and local sporting good stores, but you get what you pay for, and I can assure you that the quality, fit, finish and design of a Dragondoor kettlebell is FAR above all the other brands out there and it will last forever.


The kettlebell swing is the ultimate fat loss and body-shaping exercise!

For women, I suggest starting with an 8kg (17lbs) kettlebell or a 12kg (26lbs) kettlebell. Stronger women can start with a 16kg (35lbs) kettlebell. Most men should start with a 16kg (35lbs), 20kg (44lbs) or 24kg (53lbs) kettlebell.

With a single kettlebell, you can perform a number of exercises including three of the best ones for a total-body workout in 15 minutes or less. Of course, you should first receive proper instruction on how to use a kettlebell, and that’s where a certified HKC or RKC instructor comes in handy (Jessica and I are both HKC certified and working toward becoming RKC certified).

Once you know how to perform a kettlebell swing, get-up and goblet squat, you can perform a number of total-body workouts in very little time.

15-Minute Workout Ideas:

Here are a few great 15-minute workouts using a kettlebell:



The pushup is an awesome upper body and core movement!

Workout Option #1
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 15 minutes

Workout Option #2
Swing for 30 seconds
Rest 30 seconds
Repeat for 15 minutes

Workout Option #3
At the top of the minute:
20 Swings, 15 Pushups, rest the remainder of the minute.
20 Swings, 14 Pushups, rest the remainder of the minute…
and so on down to 20 Swings, 1 Pushup.



The Goblet Squat is the BEST squat ever! Use a kettlebell or dumbbell and squat deep!

Workout Option #4
In your own time (finish within 15 minutes or less):
10 Swings, 10 Goblet Squats, 10 Pushups
10 Swings, 9 Goblet Squats, 9 Pushups
10 Swings, 8 Goblet Squats, 8 Pushups
Down to 10 Swings, 1 Goblet Squat, 1 Pushup

Workout Option #5
Ladders:
1 Pushup
1 Goblet Squat
10 Swings

2 Pushups
2 Goblet Squats
10 Swings

3 Pushups
3 Goblet Squats
10 Swings

4 Pushups
4 Goblet Squats
10 Swings

5 Pushups
5 Goblet Squats
10 Swings

Once finished, start back at the beginning of the ladder (1 Pushup, 1 Goblet Squat and 10 Swings) and work your way up the “ladder” again. Perform as many ladders as you can in 15 minutes (or 10 minutes or 5 minutes)!

Workout Option #6
10-9-8-7-6-5-4-3-2-1 Swings
10-9-8-7-6-5-4-3-2-1 Goblet Squat
10-9-8-7-6-5-4-3-2-1 Pushup
Go until you’re done.
I would suggest doing them 10-10-10-9-9-9-8-8-8…

Don’t have a kettlebell? No problem! Try this body-weight circuit that can be done in 15 minutes!

Workout Option #7
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” will take 5 minutes. Repeat three times for 15 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this!



Sprints are awesome for fat loss and working the abs and legs!

Workout Option #8
Sprint 15 seconds, rest 45 seconds
Repeat 15 times (15 minutes)
Puke!!

Workout Option #9
Body-weight Squats for 30 seconds
Pushups or Pushup Hold for 30 seconds
Repeat for 15 minutes nonstop!

10-Minute Workout Ideas:

What if you don’t have 15 minutes? Try these 10-minute workouts:

Workout Option #1
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 10 minutes

Workout Option #2
Swing for 30 seconds
Rest 30 seconds
Repeat for 10 minutes

Workout Option #3
At the top of the minute:
20 Swings, 10 Pushups, rest the remainder of the minute.
20 Swings, 9 Pushups, rest…
and so on down to 20 Swings, 1 Pushup.

Don’t have a kettlebell? No problem! Try this body-weight circuit that can be done in 10 minutes!

Workout Option #4
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” will take 5 minutes. Repeat twice for 10 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this! Go to our YouTube page for exercise descriptions/videos showing you how to perform many of the above exercises and more!

Workout Option #5
Sprint 30 seconds, rest 30 seconds
Repeat 10 times (10 minutes)
Puke!

5 Minutes (or Less) Workout Ideas:

Have less than 10-15 minutes to train? How about 4-5 minutes? Try these simple 5-minute workouts and see what can be done for the ultimate in minimalism!

Workout Option #1
Reverse Ladder:
Swings x 10
Goblet Squats x 1
Swings x 9
Goblet Squats x 2
Swings x 8
Goblet Squats x 3
Swings x 7
Goblet Squats x 4
Swings x 6
Goblet Squats x 5
Swings x 5
Goblet Squats x 6
Swings x 4
Goblet Squats x 7
Swings x 3
Goblet Squats x 8
Swings x 2
Goblet Squats x 9
Swings x 1
Goblet Squats x 10

Yep, this one only takes about five minutes and it will kick your butt (literally)!

Workout Option #2
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” takes 5 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this!

Workout Option #3
Sprint for 30 seconds, rest 30 seconds
Repeat for 5 minutes

Workout Option #4
Swings for 30 seconds
Rest 30 seconds
Repeat for 5 minutes

Workout Option #5
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 5 minutes



Nate performing a get-up with 28kg (62lbs)! One of the BEST exercises ever for your whole body!

Workout Option #6
Get-ups (perform 1 rep per side every 30 seconds, alternating sides)
Repeat for 5 minutes!

Workout Option #7
Countdowns:
10 Body-weight Squats
10 Pushups
9 Body-weight Squats
9 Pushups
8 Body-weight Squats
8 Pushups
And so on until you’re down to 1 Body-weight Squat and 1 Pushup!

Don’t even have 5 minutes each day? Can you spare at least four minutes? If so, welcome to TABATAS!

Tabatas are named after the Japanese researcher Dr. Izumi Tabata who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. Tabatas are considered high-intensity interval training (HIIT) which involves short, intense 10 – 60 second bursts of all-out effort followed by short rest breaks and repeated for a certain amount of “sets” or time (in this case up to 4 minutes).

With Tabata training, you’ll quickly notice you have more energy, sleep better, and your clothes fit a little looser.

Before you dismiss this as another infomercial exercise gimmick, there is a ton of science to support these claims.

A study in the Journal of Applied Physiology, for instance, showed that just two weeks of HIIT increased fat burning in moderately active women. And a study in the journal Metabolism concluded HIIT reduced fat far better compared to endurance training in much less time.

Another benefit of Tabatas is that it greatly increases your aerobic as well as anaerobic conditioning making you a better athlete.

You can get these benefits running sprints, hill sprints or climbing up a huge flight of stairs.

If you’re new to Tabata training, I recommend sprinting for 10 seconds and resting for 20 seconds and repeating up to eight times (four minutes). If you’re an intermediate trainee, sprint for 15 seconds and rest for 15 seconds while repeating up to 8 times (four minutes). If you’re truly advanced and ready for the true Tabata test, sprint for 20 seconds with only a short 10-second break and repeat for eight total rounds (4 minutes).

Due to the high-intensity nature of Tabatas, you may not be able to complete the four-minute circuit the first time around without losing your lunch. In that case, start with the shorter work periods (10-15 seconds) and work your way up over the course of several weeks to the full 20-second sprint with a 10-second rest break or complete six rounds instead of eight (3 minutes instead of four).

Despite the short workout time needed, when performed correctly, you’ll see changes quickly when using Tabatas as a workout by itself or as a nice finisher at the end of a strength training session or run.

Now you have multiple options and ideas for the times when you only have 15, 10 or even 4-5 minutes to exercise each day.

Don’t let time be an excuse. You can accomplish a lot in very little time in the comfort of your own home with minimal equipment.

Crank it!




http://www.undergroundfitnessrevolution.com/not-enough-time-do-you-have-15-minutes-10-minutes-5-minutes
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loganchristopher



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Join date : 2012-08-22

PostSubject: Re: Not Enough Time? Do You Have 15 Minutes? 10 Minutes? 5 Minutes??    Mon Sep 17, 2012 6:12 am

Took a while to read but it's gold.

The 95% of the users will NOT take action while only the 5% will be winners. I chose to be on that 5% list

Logan
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