Effective workout with limited time

[kelbiz]

Some days are better than others. Who really has time to kill? I you're like me, many responsibilities tug at you and you may feel trapped. When I'm really pressed for time, I'll do something like the following...

Workout time: Entire body done in 12 minutes (plus in-between set time)

Pushups – 1 second each, 30 reps per set, 5 sets = 150 pushups in 2 minutes 30 seconds

DSR’s – 10 reps done in 15 seconds, 12 exercises (6 for each side of the body) 3 minutes

ISO’s – 10 second holds, 12 exercises (6 for each side of the body) =120 sec or 2 minutes

Squats – 2 seconds each rep, two sets of 60 reps, 120 squats done in 120 sec or 2 minutes

Situps – 2 seconds each, 30 reps per set, 2 sets gives you 60 situps done in 2 minutes

This is a typical workout I will do and it really brings results. Using no apparatus, you can get a productive workout done. Of course, I feel nothing is ‘etched in stone’ so anything can be added or taken away depending on the day’s energy level, time available and personal goals. Example, chinning may be added and DSR's omitted.

Even busy days can be productive. Actually, the busier you are, the less idle time is available and you really can get the most out of focusing on getting the job done.

Jack

[John Peterson]

Great workout Jack. Thanks for posting it.

---John Peterson

[gs300tx]

WOW, 150 puhs ups in 2minutes...that is phenomenal. It takes me 15 minutes to do 150 lol. I have alot of catching up to do.

[kelbiz]

gs300tx

That's the total workout time. It doesn't count the rest periods in between. This was posted just to illustrate that with the workout methods discussed, you don't need to block out 1 - 2 hours of the day to exercise. If this was done over the course of the evening, it could all be done in the space of an hour. Yet the total workout time is still around 12 minutes.

Where there's a will, there's a way.

Jack

[gruntbrain]

A useful varaint to the routine is to eliminate the rest periods; of course, some performance will suffer at the expense of performing a cardio strength workout(a good VO2 enhancer)

[kelbiz]

gtlaau;

You're 100% right on! I've been on a number of business trips where my hotel room was all I need to get a fantastic workout in. Even in my cabin cruising the carib I do not suffer the 'no place to workout' tale many gym-addicts have.

Another plus will be when John's new pushup book comes out. I'm looking forward to it.

Jack

[dynogoalie30]

Kelbiz, thanks for the limited time workout, with my job being a meat cutter, from now until the end of the holidays, I will be doing some limited time workouts, do you on off days or if you have more time, what do you do for cardio if you do any? your posts are great, and I just turned 50 in Aug. and your posts have some great information, thanks again for the program, take care.

[kelbiz]

dyno;
The only real cardio I do is long walks at a brisk pace. Sometimes alone,or with my wife or walking my dog. I have never been a fan of running, although I am giving it some thought lately. The Tiger stretch pushup, as John Peterson demonstrates, can be a one exercise routine on an extremely hectic day. It will make you winded if you really give it your all.
Whe I do have more time, DVR's and DSR's are more intense and pushups usually hit at least 200.
Doesn't 50 rock?

Jack

[gruntbrain]

kelbiz
I hope you try adding a cardio component(no rest) to SOME of your strength based workouts; it's the 2 birds with 1 stone thingy that can helped time crunched folks

[dynogoalie30]

Kelbiz, thanks for the information, 50 does rock, I feel great and I like you do brisk walking, I feel a certain great feeling after a brisk walk, the only 2 things I want to acomplish, which I still cant do is climb a rope and do a handstand push-up, I can do a lot of pull-ups, but cant climb a rope, kind of sad, but I wiil keep trying, Again, your posts are great and thanks for the information.

[kelbiz]

dyno;

Check out the video section where John discsusses ISO-pullups. I think the same principal can be applied to rope climbing. I would think the limiting factor in rope climbing would be hand strength. An ISO hang on a rope may be all you need to build the needed grip strength to climb.
As far as handstand pushups go, you better consult John P on that. I haven't attempted them (yet).
Jack