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Effective workouts styles for those short on time

Time is one thing that we all wish we had more of right? For me, running a business and being a Mum to one very adventurous toddler definitely has reduced the time that I now dedicate to training. There were periods of my life where I would train for up to 1.5hours most days. These days my favourite forms of training are those that offer ‘bang for buck’, will get my heart rate up and sweat on in a short period of time. High intensity, small rest periods and all up less duration spent in the gym or exercising are appealing ways to train for those that work full time, run businesses, have a little tribe to look after, or just want to spend more time doing things you love.

So how can you still achieve your health, fitness and weight loss goals b reducing the amount of time you spend training, and is that even possible? Yes, it sure is! Here are a few my favourite forms of training, especially when time poor.

AMRAPS: As Many Rounds/Reps As Possible: AMPRAPS can range from 6 minutes duration to 27 minutes; there is no hard and fast rule when it comes to the duration, it really is dependent on the exercises within each AMRAP and your individual goals. You complete a circuit as many times as you can within a given time frame. For example, six-minute AMRAP of 15 squats, 10 push ups, 5 pull-ups. When the six minutes is up, record your total rounds completed. To create an AMRAP choose 3-5 exercises, a desired time frame and get cracking. If you are stuck for inspiration WODRoulette on Instagram has some great sessions you can use. Another way to up the anti is to do 2 x 6 minute AMRAPS, with 3 minutes rest in between each one.

Example:

6 minute AMRAP:

  • 15 air squats
  • 10 push-ups
  • 5 pull-ups

3-5 minutes break, followed by:
6 minute AMRAP:

  • 12 thrusters
  • 15 sit ups
  • 8 burpees

 

EMOM: which stands for every minute on the minute, is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time. For example you have 60 seconds to perform the given exercise. If you finish the work in 40 seconds, you have 20 seconds rest until you complete that exercise again. EMOMs can have one exercise repeated every minute, or 2-4 different exercises where you alternate for each minute.

Example 1: 5 minute EMOM – run 200m

Example 2: 20 minute EMOM

  • Minute 1 – run 200m
  • Minute 2 – 15 wall balls
  • Minute 3 – 12 calories on rower
  • Minute 4 – rest

 

Circuit training:

When I do circuit training I generally work at 40 seconds on, 15 seconds off. The work efforts are all out, as much work as you can fit into the working timeframe. The rest period is enough time to allow you to transition to the next exercise as well as recover the heart rate a little. As a rule of thumb I stick to 2 blocks. Each block consists of 3-4 exercises for 2-3 rounds per block.

Example:

Block one:

  • Squats
  • Burpees
  • Back stepping lunges

Block two:

  • Push-ups
  • Skipping
  • Thrusters

 

The above training styles are perfect for the busy woman, whether you spend long hours working or have a little tribe to look after. They target the anaerobic energy systems and when performed effectively, result in increased fitness, strength and promote weight loss. Try to incorporate some of these style sessions into your training routine if you aren’t keen on spending hours in the gym or are after a short, effective sweat session that is by no means easy!

Brooke x

https://www.instagram.com/balancefitnessandnutrition/

http://www.balancefitnessandnutrition.com.au

Author

Brooke Turner

Brooke Turner
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