You may have different goals for your fitness program but whatever they are – building muscle, losing weight, building better stamina, running faster etc. – make sure you understand one thing: keep your workout sessions short and sweet. You don’t need to overwork yourself into complete exhaustion with marathon workouts. What you need is cool total body conditioning workout plans that are far more effective. Do them with the right intensity and you don’t have to spend hours in the gym.
Managing to stick with one workout program isn’t easy but can be achieved by anyone. Your only option usually is to work out after work, and many people feel too tired or simply not motivated enough to do it. So here’s an idea, make it fun! Combine different exercises into one short but intense workout. It could be weight training, bodyweight exercises and kettlebell. Don’t do the same exact workout every day as that will only tire you mentally as well as physically.
Here are a few examples of 20 minute exercises you can do for a quick but also complete body conditioning workout:
The rules are simple. We choose what exercises we’re going to do on the day, and then spend 20 minutes performing them with intensity. We perform a set each of 2 or 3 exercises then take a short rest (1-2 minutes). That’s my personal choice you may want to do more. Repeat until 20 minutes have past for a really effective body workout.
Here are some specific exercises to try out:
Dumbell Clean and Press – 4 sets of 5 reps and 1 extra set of 4 reps. Just use 2 dumbbells and you’re all set. Great for a total body workout.
Mountain Climbers – 1 set of 15, 3 sets of 14 and 1 set of 12 for a beginner. You can add a few more later if you feel like it.
Finish with Deadlifts – 4 sets of 5 and 1 set of 4 should do the trick here. Great on its own or as a part of a complete workout routine.
Dumbbell Rows – 4 sets of 5 reps – perform as single arm rows that are a great lat exercise to perform.
Pushups – go for 4 sets of 14 reps as good old push-ups will always be a very effective and underrated body exercise. Can never go wrong with these.
Remember to perform them with the right intensity. You’re only dedicating 20 minutes of your time, so go full out, if you half-ass them, you will not get the desired results!
- Try to use the heaviest weights you can – push yourself.
- Keep your body in proper form when exercising. Having poor form can hurt you so be careful.
- To add even more intensity increase the weights and shorten the time you take to rest.
By getting rid of the marathon workouts you are enabling yourself for the best results in the quickest time possible. Do more in less time, that’s a win-win!