TRAINING STYLES FOR THE TIME POOR
Time is one thing that we all wish we had more of, right? If you’re anything like me then you’ll likely love workouts that offer bang for buck, quality over quantity!
Time is one thing that we all wish we had more of, right? For me, running a business, being a Mum of two and having a husband that does shift work means I don’t want to be spending hours training.
There were periods of my life where I would train for up to 1.5 hours most days. These days my favourite way of training are those that have offer ‘bang for buck’ - high intensity, short rest periods and all up less duration spent in the gym or exercising. Which equals more time for other things!
Here are a few ways of changing up your training and incorporating some shorter, more intense style sessions, perfect if you aren’t keen on spending hours in the gym or after an short, effective sweat session, that is by no means easy!
These workouts and training styles also give a little insight into the Home and Gym workouts that are included in the online Six Week STRIVE Program.
AMRAPS: As Many Rounds/Reps As Possible.
AMPRAPS can range from 2 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. Another way to up the anti is to do 2 x 6 minute AMRAPS, with 3 minutes rest in between each one.
AMRAP - GIVE IT A GO!
6 minute AMRAP:
15 air squats
10 push-ups
5 pull-ups
3 minutes break, followed by:
6 minute AMRAP:
12 thrusters
15 sit ups
8 burpees
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.
EMOM - GIVE IT A GO!
5 minute EMOM - Every minute on the minute (for 5 minutes) run 150m.
OR
20 minute EMOM
Minute 1 – 15 back or air squats
Minute 2 – 10/12 calories on rower
Minute 3 – 15 wall balls
Minute 4 - 12 push ups
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?
Brooke x
