A common argument I hear as to why someone doesn’t workout is, “I don’t have time.” In response, I say, “Bullsh*t.” OK, I don’t really say it (but I am thinking it lol). It’s become a common belief that in order to be healthy and fit one must spend at least 30 to 60 minutes doing a vigorous aerobic or anaerobic workout. Now, I will start off by saying, yes, if you want to have an incredible physique or improve your athletic performance then you need to train for a certain extended period of time. However, it’s mostly about the quality of the program, not just hitting the weights or the track for 60 minutes hoping things will get better in time. But, for the rest of the population (like, 99% of the population) you CAN get a solid workout and see improvements in your fitness and health by doing “micro workouts.”
Arguably one of the most popular, effective, and, sometimes, hated workout training protocol. Personally, it’s my go-to when I’m on a time crunch and want to get a mini workout in before I continue with my day. For those of you who are unfamiliar with Tabata it was created and named after a Japanese scientist studying the effects of very intense, short burst, interval training on cyclist back in the 1990s. It has become a favorite of boot camps, Crossfit gyms, and fitness studios the world over. All you have to do is pick an exercise (any exercise) and perform said exercise for 20 seconds. You will have 10 seconds to rest before repeating the exercise. That is considered 1 round. You will perform 8 rounds for a complete Tabata workout. That’s a grand total of 3 minutes and 50 seconds. Queen wrote songs twice as long so you will be fine. It’s a great butt kicker and if you have enough time you can do 2 Tabata circuits. Simply, pick another exercise. For myself, I like to do Tabata pushups and Tabata Jump Squats if all I have is my body weight. The more gear you have available the more fun you can have with this one.
- 30 SEC. ON/OFF
Similar to the Tabata program you will pick one exercise to perform for max reps in 30 seconds. The 30 second break will feel like it’s flying by but it’ll be just enough time to help you push through more rounds. If you want to break it up then pick 2 exercises and alternate between the two. Example, perform 30 seconds of pushups, rest 30 seconds, perform 30 seconds of squats, rest 30 seconds. That would be 1 round. Go for 10 rounds so that way you’ve put at least 2 minutes and 30 seconds of work into each movement pattern. This works great for kettlebell swings or knee tucks if you want a really good cardio burner.
- EMOM (Every Minute On the Minute)
We can thank the Crossfit community for popularizing, not inventing, this concept. Legendary strength coach Charles Stayley created the EDT (Escalating Density Training), the original form of EMOM, to help increase workout volume for athletes using submaximal weights. In other words, it was meant to help stimulate the real “grunt” work done at the beginning of the workout. However, you can still use this method for cardio or strength. One personal favorite would be using 2 kettlebells and performing (1) Clean, (2) Squats, and (3) Push Presses and rest for the remainder of the minute. Now, if you don’t have kettlebells (or don’t have a clue what I just said) then use the pushup and squat exercises mentioned in the previous section. Pick a number of reps to perform for each (let’s say 10 pushups, 10 squats). You repeat that every minute and rest for the reaminder of the minute. Do this for 5 to 10 minutes. If you find yourself too tired to complete the next minute then use that minute to rest.
There you go! Keep these workout methods in your back pocket the next time you travel and let us now which ones your favorite.
STAY FIT MY FRIENDS!