These days people are busy with work, family and other responsibilities. Sometimes exercise just doesn’t seem to fit into their busy schedule. People are overwhelmed and over-committed and don’t want to spend hours at the gym trying to get fit. However, they know that they need to exercise to stay in shape, look good, and live a healthier life. Most people don’t think they will get results or benefits from short periods of exercise. They don’t think it “counts”. However if people do short but intense exercise routines, they can get results without making sacrifices with their other responsibilities.
The first step is to understand what makes a workout effective. Most people spend hours at the gym trying to lose weight but don’t see any results. This makes people feel less motivated and less likely to stick with their exercise routine. This is because they don’t know what to do and end up doing ineffective routines. There’s a lot of research showing that interval training (this is comprised of short bursts of intense activity followed by less intense activity) that also incorporates strength training is very effective for weight loss. It will also help people to tone up and lose inches.
The great thing about a focused and intense workout is that you don’t need to spend hours at the gym to get great results! Even just a short amount of time could produce noticeable results. For example, I have put together several 9 minute workout videos (routines that we use in my Clarksville boot camp) that people can do on days that they are busy or on days that they wouldn’t have normally worked out. Always start out with a 5 minute warm-up (this could be light jogging in place, arm circles, or other light activity) and always end with some stretching. To be even more time efficient, you could turn on the morning news while doing your warm-up, you’ll be hearing the news like you normally would while getting your warm-up.
You don’t need equipment for your workouts, but if you have equipment, this can add more variety to your routine. You want to alternate between a cardiovascular component (like jumping jacks) and strength training (push-ups, weights, stability ball, resistance bands for example). A typical routine that I use in my Clarksville boot camp is 50 seconds of strength training followed by a 10 second rest/transition time then followed by 30 seconds of the cardio. If doing a 9 minute routine, you would do 6 exercises (50 seconds/10 seconds) with 30 seconds of cardio between each exercise. Make sure that you are moving very quickly (less so if you are a beginner).
Take notes on the number of repetitions in each set and keep an ongoing journal to track your progress. I noticed with my Clarksville boot camp students that when people chart their progress, they get better results. Challenge yourself to improve each time!
For more specific examples, you can go to www.nineminuteworkouts.com to get some FREE workouts to do at home. You’ll be surprised how great the results can be. Go there today and get started!