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Trade your time on the treadmill for a little metabolic conditioning! Research shows this whole-body, high-intensity, interval-style training is just as effective at boosting aerobic fitness as a longer cardio session and more effective at improving muscular endurance and increasing metabolism. Plus, study subjects who did metabolic conditioning perceived their workouts as more enjoyable and were more likely to stick with it, compared to those who ran on the treadmill for 30 minutes.
This minute routine combines the cardio benefits of this type of training with metabolically active-muscle building moves for a doubly challenging workout. How it works: Do 1 set of each exercise back to back. After you complete the last move in the circuit, rest 2 to 3 minutes before repeating one more time the full workout should take you 20 minutes or less.
For best results, do this routine four nonconsecutive days a week—no additional cardio needed! A flexibility or foam rolling routine on your off-days is a great compliment to this plan. You'll need: A set of heavy dumbbells. Choose a weight that allows you to complete the prescribed number of reps, nothing more, with good form.
Begin in a split stance with right leg forward, left heel lifted, holding dumbbells in front of shoulders, elbows bent in by sides, palms facing in. Lower into a split squat, bending knees and pushing hips back, as arms extend overhead.
Press back up, bending elbows and lifting left knee up toward chest, balancing on right leg for 1 count. Return to start. Do 10 reps, and then repeat on opposite side. Begin in a lunge with right leg forward, left arm extended overhead palm facing in and right arm down by side. Jump straight up, switching arms and legs midair, landing in a lunge with left leg forward and right arm extended overhead.
Repeat as quickly as possible for 30 seconds. Rest for 10 seconds before repeating. Begin in a straight-arm plank with hands shoulder-width apart. Bend elbows in by sides and lower torso towards floor, keeping body in a straight line as you lower. As you press back up, extend right arm out straight in front of shoulder with palm facing in, lifting left leg up behind hip, pointing toes, and hold for 1 count. That's one rep. Do 10 reps total, alternating arms and legs each time.
Lower into a squat with arms extended out to sides of shoulders, palms facing up. Jump up, bringing legs and arms together, clapping hands in midair. Land in starting squat position. Lie on your right side with right forearm on the ground angled front and left hand behind head. Your hips should be stacked, right knee bent under left.
Keep abs engaged and think of pressing the right side of your ribcage away from the floor. Press down through right palm and extend left arm. Keeping left arm extended, lift hips off the floor and extend right leg, crossing it behind left into a full side plank, reaching left arm to ceiling and looking up to hand.
Hold for 1 count, and then gently lower back to starting position. Do 15 reps on one side before repeating on opposite side. Go all-out on each working phase. It'll test your mental toughness. Rest 90 seconds. Complete two rounds. Go for three if you're an athlete. Some might opt for cardio with such a short period of time to train, but you can still achieve a great workout that elicits a hypertrophy response and a massive amount of EPOC Exercise Post Oxygen Consumption.
For safety and efficiency, don't lift heavy for this. It looks almost like a circuit. Here's an upper-body example:. The key is to take no rest between the three exercises and only 15 seconds between rounds. Working opposing muscle groups and doing an ab or calf exercise between them will afford you some degree of strength recovery between sets. If you push yourself you'll knock this out in 20 minutes, be rewarded with a killer pump, and the excess post-exercise oxygen consumption will keep you thermic for hours.
You can't go wrong using a training method that's literally time-based and operates strictly by-the-clock, especially when the clock is your training partner for the day. A solid EDT workout takes exactly 15 minutes from start to finish, not counting your general warm-up. Or you might go with an EMOM workout lasting 10, 12, or 15 minutes again, after a quick general warm-up of just a couple minutes of bodyweight work and you're good to go. Those are both totally effective plug-and-play methods that let you bang out a good session by working against the clock, or working with the clock if you're a "glass half full" person.
But, instead of a more conditioning-intensive plan where your anaerobic endurance could be a significant and potentially limiting factor, you can get some good strength work done in bare minimum time with the right programming. It was used by '70s raw powerlifter and record-setter John Kuc. He was the first lifter to squat , first to pull , first to total 2,, and he got there with simple programming.
For our emergency minute session, go through a quick general warm-up first. That's something you can never skimp on, especially when you still want to lift heavy in the session. Three or four minutes is plenty of time to get some blood flowing and hit a mobility drill or two.
Choose one big exercise. Remember, we need efficiency, so any big basic compound exercise will be fine as long as you can safely hit a heavy single. That means rows, chins, dips, and dumbbell work aren't the best ideas. Do one or two light warm-up sets for the movement, then get started. The key to this countdown-style approach is in the loading. You gradually work up in weight while dropping reps, and then reduce the weight and bump the reps back up for a final set:.
For example, you might go x5, x4 x3, x2, x1, x5. That very last set is key. By dropping the weight, you can focus more on picture-perfect form even in a relatively fatigued state. Plus, you're in the sweet spot of post-activation potentiation, which basically means your brain is saying "Pfft! After that heavy work, this one's a feather. If you decide to adopt this plan for the coming weeks, you'd progress by adding pounds to every set. Or just return to your regularly scheduled program and keep this in your back pocket until next time.
Popularized by the great bodybuilder, Vince Gironda, 8x8 is exactly what it sounds like: 8 sets of 8 reps. It's like a "shock and awe" program designed to let you do the maximum amount of work in a given time period. The workouts are fast-paced and intense, with the ultimate goal to lift as much weight as possible while staying within the 8x8, second rest parameters.
This isn't about strength, but rather meant to be about ramping up metabolic pathways and conditioning. Here's how to do it in minutes or less:. And again, the magic is in the rest periods, so avoid super-setting exercises because while you still may only be resting 30 seconds between exercises, muscle groups are getting a longer break than that, and then it's not true 8x8.
Instead, perform all sets of one exercise before moving on to the next. Also, avoid unilateral exercises since that'll allow for too much rest, and anything that overly stresses the lower back like deadlifts, good mornings, or bent-over rows due to the high level of fatigue.
If you need to drop reps, do it, but that means your starting weight was too heavy. However, never compromise rest periods. That means staying off your phone. If you stick to this prescription, you won't just be in and out of the gym in 20 minutes, you may need to be carried out. It's a helluva workout. Never skip your active dynamic warm-up.
Failing to do a proper warm-up will lessen the results of your workout and could potentially lead to injury. I like to do a few sets of band pull-apart and some band walks to make sure the back and hips are activated properly to prevent injury to the shoulder and knee. Two sets of 10 reps for each will do the trick. For the actual workout, do a circuit with three movements. These include as many sets as possible of 10 back squats, 10 push-ups, and 10 inverted rows for 10 minutes.
This style of training is great for muscular endurance as well as cardiovascular fitness. It creates balance in the body and will guarantee that you leave the gym feeling accomplished. In love with the deadlift? Here's why you might want to think about doing some other exercise for your posterior chain.
Nail every inch of your rectus abdominis with this full range-of-motion exercise. Ordinary curcumin has to face a lot of obstacles to get into your bloodstream. Here's curcumin 2. All types of squats have their benefits, but this one might just be the best all-around variation.
Most people never maximize their genetic gifts when it comes to building muscle and strength. These six methods will change that. Is eating a lot of whole eggs similar to a cycle of Dianabol? That's what one famous bodybuilder thought, and a new study kinda backs him up. This forgotten move will make your delts stronger, rounder, and healthier.
Geez, what more do you want?
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