One of the biggest excuses for not working out is that you don’t have enough time. I know, I know, you think if you don’t workout for an hour it’s not worth it. But with enough intensity, you can get great results from a short workout. Maybe you won’t get to every muscle group, and maybe you’ll have to decide between a cardio workout or a strength workout. Even so, at the end of the week if you’ve done three 20 minute workouts, that’s a whole lot better than having tried and failed to set aside an hour or more and not have worked out at all.
Today I have three quick workouts for you to try. There’s a cardio workout, which you can do outside, or on any piece of cardio equipment; a resistance workout for the gym; and a resistance at-home workout you can do anywhere, with NO equipment necessary. All three are super quick – you should get them done in 30 minutes or less.
As always, remember that while I am a certified personal trainer, I am not your personal trainer. Please consult your doctor before beginning any exercise program.
CARDIO INTERVAL WORKOUT
This is an interval workout, which you can do outside walking, running, or biking; or in the gym walking or running on a treadmill, an elliptical, row machine, or stationary bike.
IN THE GYM QUICKIE WORKOUT
Warm up before starting this, or any strength training workout. You can do any kind of cardio as your warm up – you’re ready when you actually are feeling warm from the increased blood flow.
This workout is super effective because you’re doing compound exercises – combining squats with overhead press, for example. This gives you a 2-in-1 move for the same amount of time it would take you to do one of those exercises separately.
For this workout, try to move between exercises without rest, then rest for 30 seconds at the end of each set of three.
AT-HOME EXPRESS WORKOUT
Combining strength and cardio moves will keep your heart-rate high, making this a great calorie burning workout. Do one set of the warm up and cool down exercises, then try to do the whole circuit with minimal rest between exercises. Rest 1 minute between sets.
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This is great Carly! So many people say that to me, but you can always make time….just often requires getting your butt out of bed earlier, or being more organized with your day so you can avoid other things (like going to buy lunch). I love that these are 20 minutes, so everyone can find that time. My runs are at least 9 miles every time now, but I am interested to see how I handle fitting them in when I move 🙂
Tina Muir recently posted…The Big Revelation
You’ll fit them in, Tina! It is hard when your routine, or your stress level, changes, though. Whatever’s not a big priority gets put off. (that’s why I know you’ll be able to make time for training 😉 )
These are all not only quick workouts but effective workouts! My favorite is the gym workout because you include some of my favorite compound exercises!
Ruthie@She’sWickedHealthy recently posted…What I Ate Wednesday: Everything but the Fruit!
I could live on squat press and KB swings! 😉
There really isn’t any excuse for people saying they don’t have time to work out. We have the same amount of hours in the day whether you work or not. We just make time to do it because it’s important to us.
Lacey@fairytalesandfitness recently posted…Thursday Thoughts: Those Bikes in the Airport
Exactly! When it’s important and a priority, you just make it work.
These look great! I am all about quick workouts. I find the biggest time waster is trying to workout but not knowing upfront exactly what to do. Planning is key!
I workout at home and at the gym as well. although I haven’t been to the gym very much this summer.
I hear that all the time from clients – that they get to the gym to workout on their own and then they spend 10 minutes trying to work out what they should do!
Thanks for sharing! I am all over quick workouts, especially when I work long hours.
Carson recently posted…Pro Compression dress sock winner!
No worries! So long as you keep your intensity level up, 20 or 30 minutes is just as good as a long workout.
Oh – great workouts!!! Love these!
I workout at home but I like trying all kinds of things!!!
Kim recently posted…Time Is a Valuable Commodity
Home workouts are the best because there’s no wasted travel time!
love, love, love!!! While I’ve definitely used time as an excuse in the past, it’s something that drives me a little nuts when I hear it from others! Hello, you foam roll with a toddler…That basically means ANYONE can get a workout in 🙂 Thanks for posting this… Sharing!
Caroline recently posted…#100SummerMiles + BETA! {My Training Diary 8.14}
ha ha ha ha – toddler foam rolling is the recovery equivalent of a really intense HIIT workout! 😉
Great tips! Just discovered your blog through Jill Conyers. 🙂
Deborah @ Confessions of a Mother Runner recently posted…Friday 5 Cool things from Runnerbox
Hi Deborah! I’m so pleased you found me through Jill! 🙂 The nice thing about guest posting is finding new blogs to read – I will check yours out, too!
I love home workouts. Thanks for sharing this. I do prefer American style kettlebell swings. The harder it is, the better results.
I think I love any kind of kettle bell swing! 🙂 Glad you enjoyed.
Your gym quickie workout routine fits me perfectly. Thanks for sharing this.
You’re welcome! 🙂
I LOVE quick sessions, too, especially at-home strength workouts. Key to my life, I’m telling ya!
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