Save time and try working out from home
Working out at home is about the most convenient way to get more fit. No drive time, the equipment is always available and with the right equipment, you can get a lot done in a short amount of time.
They key is to pick things that are as efficient as possible to maximize your time and minimize your reasons for not exercising. The best way to do this is to use a super set strategy that has you moving a ton and resting very little.
This means pick exercises that pair up well with squatting and hinging and it’s almost impossible to not put together some quality exercise sessions. Whether you’ve only got enough time for 10 minute muscles or a full hour to hit the body feet to fingers, putting together your own workouts is very manageable with the right approach.
When I’m short on time and long on gumption (yep, gumption), I like to pick one piece of equipment and build a workout around it. This does a couple of things. 1) It adds an element of set it and forget it in terms of set up. Set up once, use multiple times. 2) It simplifies your programming a ton and saves time gathering up all of your toys.
Plus, master the squat, hinge, push and pull with one modality and that transfers over really well to other ones. Especially if you’re putting together super set workouts.
After you’ve picked your given equipment for the day, it’s time to make your plan. Ideally, you’ve got your whole week mapped out. This helps create a linear plan that gets you from A to B a lot faster than spinning the wheel and using a workout dejuer approach.
The first place to start is figuring out how much time you’ve got for a workout. That will go a long way in exercise selection.
The shorter the duration, the more you’ll need total body combinations like a squat + press or a hinge + pull. The longer the duration gives the luxury of more individual exercises per movement (squat, hinge, push, pull) that you can do. A shorter bout will benefit you from being a little more intense, while longer bouts being closer to moderate intensity. (Clean up for flow)
Only have time for one exercise? Get on the floor and start crawling. Yes, crawling. Go forward in your fitness by going back in time and use a proven approach to getting stronger.
Crawling will use every muscle in your body and if you do it the right way, it can blast your heart rate through the roof.
Have time for two exercises? Combine a squat with a pull and hinge with a squat. Every muscle in your body is “addressed” with this combo and your heart and lungs will definitely let you know you’re exercising.
These 3 at home exercises will work your whole body
Here are some moves you can try for your next workout at home. They are simple to set up, will work quite a few muscles in a short amount of time and you may just get your cardiac muscle going a little faster!
Thanks a ton for reading this month’s post, much appreciated!
Written by Al Painter, BA & NASM-CPT, PES, CES
Al Painter is a trainer at Integrate Performance Fitness.