Time-Efficient Workouts

Most of the time when I ask someone about her workout, she will respond with something like, “I lifted weights and then did 30 minutes of cardio.” Or, “I had to get my cardio in today so I didn’t have time to lift.” Sometimes the emphasis is on weights, other times it is on cardio. Regardless, there seems to be a distinct separation between the two.

The idea that these two things have to be separate activities is slightly outdated and it is also a fairly inefficient use of your time. In , I discussed using intervals to increase the intensity of your workout and to increase your metabolism throughout the day.

Today I want to focus on combining strength and cardiovascular exercises to maximize your results in a minimum amount of time. Because we are heading into the season of outdoor exercise, I want to give you some ideas for things that you can do when you are out for a run/walk/bicycle ride. You will not only be getting the benefits of your cardio work, but you will be incorporating strength movements and intervals. Training this way allows you mix up your workout constantly to avoid boredom and plateaus.

My suggestion for this workout is to choose a destination, such as a park, a school playground or a track, and either run, walk or bicycle to it (or drive there if it is far away). This can also be done at home. 

Set up this workout as a circuit, moving quickly from one exercise to the next, focusing on maintaining your intensity the whole time. Your rest periods will be short, thus you will be doing more in less time. Remember, this is about efficiency.

Push-Ups–Complete 20 repetitions. If you are a beginner, you can do these in a modified position on your knees. For those who are more advanced, elevate your feet on a bench (or chair, if you are at home).

Squat Jumps–From a standing position, squat, pushing your hips back and keeping your weight in your heels. Leap up as high as you can. Repeat this 20 times. Beginners should eliminate the jump and just perform the squat.

Tricep Dips–Find a bench or a chair and place your hands on the seat. Move your hips forward so they are just in front of the seat. Extend your legs in front of you and bend your elbows, lowering your hips toward the ground. Return to the starting position. Repeat 20 times.

Burpees–Squat all the way down, placing your hands on either side of your feet. Jump your feet back so that you are in a push-up, or plank, position. Jump your feet back to your hands and then either stand (beginners) or jump up. Repeat 20 times.

Lunges–Either alternate your lunges in place, or perform walking lunges if you have plenty of space. Perform 20 repetitions on each leg.

Sprints–If you are at home, you will have to either run in place as fast as you can, or go outside and sprint around your block. Otherwise, find an open field or track and run as fast as you can for one minute.

Pull-Ups–This exercise will be easiest at a playground with bars or at home with a pull-up bar. If the only bars at the playgroup are low, you can position your body under them, hanging on with an overhand grip. Keeping your body in a straight line, pull your chest up toward the bar. Repeat for as many as you can, up to 20.

Mountain Climbers–If you are unsure of what this exercise is, see the video I have attached. In this video is a great explanation and visual of how to do these. Perform these for one minute.

Depending on how much time you have, you can rotate through this circuit one, two or three times. I guarantee if you do these exercises with maximum intensity and little to no rest in between each exercise, you will raise your heart rate and challenge every muscle in your body.

Remember, strength training and cardio do not have to be separate activities. Combine the two for an efficient, intense workout!