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 way forms of training are those that have a great ‘bang for buck’. High intensity, short rest periods and all up less duration spent in the gym or exercising.
Here are a few my favoruite forms of training, especially when time poor. Try to incorporate some of these style sessions into your training routine if you aren’t keen on spending hours in the gym or after an short, effective sweat session, that is by no means easy!
AMRAPS: As Many Rounds/Reps As Possible.
AMPRAPS can range from 6 minutes duration to 27 minutes; 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.
6 minute AMRAP:
15 air squats
3-5 minutes break, followed by:
6 minute AMRAP:
15 sit ups
EMOM: Every minute on the minute.
EMOM's are 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
Every minute on the minute 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
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.
- Back stepping lunges
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.
What's your favourite way to train when you are time poor?