It’s not always easy to find time for your workout. Whether you travel on the time for work, have children, own your own business and are busy trying to grow it, there’s only so much time in one day (24 hours to be exact). So considering your lack of time, how are you suppose to juggle all of these things in your life and have time to worry about your health?!? All it takes is a little planning, and I’m going to give you a few tips on how to get it in, that way you have no more excuses.
NO REST FOR THE WICKED
When it comes to time, most people don’t have much to spare. And when it comes to health, it’s usually the last thing we want to spend time on. But, did you ever stop to think that without your health you wouldn’t be able to do all the other things you need or want to do?!? Playing with your children, going hunting, hiking, taking care of the lawn, keeping that old muscle car in top shape. All of these things require you to be able to move, bend, pick things up, put them down, throw. Maybe you don’t have much problem with these activities now, but what happens in 10, 20, 30 years? Wouldn’t you like to be able to move as well in your 60s as you did in your 30s? Find time for your health and it’ll happen….here’s how.
30 MINUTES OR LESS
Like I said before, maybe you think you don’t have time to go to the gym. After all, to get a good workout in you have to be in there for at least an hour and a half right? Maybe 2 hours? I mean, the longer the better so might as well shoot for 3 hours! Well, luckily enough for you, this isn’t true. I know plenty of people who have spent hours a day in the gym for years and look like they just walked in for the first time. See, it’s not about how much time you spend in the gym, it’s how you use your time….quality over quantity. Here are a couple of ways to get a good, quality workout in in less than 30 minutes:
A giant set is a group of 4 or more exercises done in succession of one another to complete one set. Confused? Perfect, let me give you an example. First, pick one exercise for each major movement pattern: pull, push, knee dominant, hip dominant. Let’s pick cable pulldowns for our pull, pushups for our push, goblet squat for our knee dominant and stiff leg deadlift for our hip dominant. Second, put them in order to make your set. I like to alternate upper and lower body, so it would look something like this:
-Stiff Leg Deadlift
Third, decide how many sets and reps you want to do. How about 3 sets of 10. So our final product looks something like this:
Goblet Squat X 10
Pulldowns X 10
SLDL X 10
Pushups X 10
Repeat 3 times and there’s your workout. You’ve hit 4 exercises for 4 different muscle groups but did it in a quarter of the time compared to the guy who does one exercise at a time with 5 minutes of rest in between each set. Move from one exercise to the next, with maybe 30 seconds between exercises and at most 2 minutes between sets. Also, try to do this at least 2 times a week, spaced out during the week. So if you have one workout on Monday try for another one on Thursday. If you do this twice a week you’ve taken up a whopping 60 minutes during your 10,080 minute week. Seems small right? Because it is. Small things can go a long way!
A complex is a lot like a giant set in that you are doing multiple exercises in succession to complete one set. The difference between a complex and a giant set is that with a complex you don’t set the barbell or dumbbells down until all of the exercises have been completed. Let’s look at an example. First we pick our torture device, let’s go with a barbell. Next we’ll take the same type of approach with picking our exercises as we did with our giant set (push, pull, knee dominant, hip dominant) with the same layout (alternating upper/lower body, 3 sets of 10 each exercise). Our complex with look something like this:
Bent over row X 10
Stiff leg deadlift X 10
Front squat X 10
Shoulder Press X 10
Sorry I don’t have a video to illustrate this exact complex, but here is an idea of how a complex should look when it is performed correctly:
As you see each exercise is performed immediately after the other. Once each exercise is finished the barbell can be set down. With 2-3 minutes rest between each set, this workout shouldn’t take any longer than 15 minutes.
These are just a couple of ways that you can get a good, quality workout in in less than 30 minutes. It may not be perfect and may not be the most efficient way to get great results, but it’s a great place to start. Next time I’ll talk about making time for your nutrition so you can be successful in your health endeavors. For more information on giant sets and complexes or any other questions you may have shoot me an email at Jerry@scarlatostrength.com. I hope everyone has a great weekend!