Quick and Effective Workouts

For the last couple of weeks, I've been experimenting with 'minimalist workouts'. Workouts that take 30 minutes or less to complete.

I know what you're thinking!

'C'mon man! Can you really get a great workout in that length of time?!'  

You bet your ass you can! The reasons for this type of workout are:

• You can ramp up the intensity of your workouts while reaping the benefits for optimal fat loss 
• You can implement about 4-5 exercises or less and get a great full body, cardio strength training workout
• You can save boat loads of time doing other cool stuff outside of the gym
• Aside from getting your ass whooped, minimalist workouts are fun, quick and effective

Now, don't confuse quick with being easy. Since my workouts are taking roughly about 20-25 minutes, I've taken it upon myself to experiment with various multi-directional movement patterns, intensity & resistance/loads depending on the exercise. Sometimes the only load you need is the weight from your body against gravity. 

Trust me - if done appropriately and implemented with good, strict form, body weight exercises can be deceiving, lethal and can challenge you like you wouldn't believe!

In terms of frequency, I performed 3 full-body workouts every other day and performed 2-3 interval training workouts on the days in between and/or used them as complete recovery days. All of my workouts were under 30 minutes.

Here's a sample workout of what I did last week. Give it a shot and let me know what you think.

20-Min. Mayhem Blast - Day #1, #3, #5

Directions: Perform 1 round of all exercises in sequence for reps in under 2-minutes. Upon completion, rest/recover for the remainder of those 2-minutes. Complete up to 10 rounds for a 20-minute workout.

• Dumbbell Squat Thrusters x10 reps
• Burpees x10 reps
• Push-Ups (variations - Spidermans, Pike, Judo, 3/1 Tempo, 1 1/2 P/U's, etc.) x10 reps
• TRX Body Wt. Rows - 3/0/1 Tempo x10 reps

Day #2, #4, #6 - Interval Training (Treadmill Sprints)

• Warm-Up- Walk for 2-minutes, 0% incline
• Sprint - 15 seconds, 8-10mph, 10% incline
• Rest/Recovery - 15 seconds (straddling the belt - standing on the side of tread)
• Repeat 6 times
• Cool down - Walk for 2-minutes, 0% incline

Day #7 - Complete rest/recovery day

Here's another sample workout of what I did on Monday & today and what I plan to do again on Friday.

20/10 Tabata Inferno - Day #1, #3, #5
Directions: Perform each round of exercises as fast as possible with good form for 20 seconds, then rest/recover for 10 seconds - 4-minute workout. Repeat each round using the 20/10 protocol for a 20-minute workout. Rest for 1-minute between rounds.

Round #1 & #3 -

• Squat Jumps - Prisoner Squat Jumps
• TRX Body Wt. Rows - Low Row/Hug-Hug Combo
• Burpees
• Kettlebell Goblet Squats

Round #2 & #4 -

• Standing 1-Arm Superband Explosive Chest Press (R&L)
• Dumbbell -or- Kettlebell Deadlifts
• Pushup Position Dumbbell Rows (R&L)
• Mountain Climbers

Round #5 - Finisher

• Plank to Pushups
• Box Jumps
• Side Planks (R&L)
• Wideout Drops/Gate Swings

Day #2, #4, #6 - Interval Training (Treadmill Sprints)

• Warm-Up- Walk for 2-minutes, 0% incline
• Sprint - 15 seconds, 8-10mph, 10% incline
• Rest/Recovery - 15 seconds (straddling the belt - standing on the side of tread)
• Repeat 6 times
• Cool down - Walk for 2-minutes, 0% incline

There you have it. Two 20-minute workouts and an interval training program that's guaranteed to ramp up your metabolism, torch body fat, and leave you feeling the 'afterburn'!

Now, get to it! It's time to get this done!

-AR