So many of us find little time to exercise and have ever increasing work loads and family commitments. How many of you can relate to this? The beauty of exercising is that you can do it anywhere, with little equipment and little space. So a 20 minute or a 30 minute workout can really make a difference to your goals if you are short on time. All too often we tell ourselves we don't have time for this and we don't have time for that. Usually exercise is something that is put on the back burner and will be forgotten about if there isn't a routine in place. I want to re ignite the flame and make you realise that even if you can't get to a gym there are ways to workout. So, whether you are in a hotel (with no gym), in the park, on the streets or even in a field, you can still exercise and the best part being you don't always need equipment!!
Body Weight Exercises
When you need to exercise and don't have time to get to a gym there is still a way to exercise, you can do this by simply using your own body weight. This is still an effective workout and will keep you in your routine of exercising even when your life gets too busy. What can exercises can you perform? I like to use squats, sumo squats, lunges, reverse lunges, jump lunges, press ups, pull ups, shoulder handstand press ups, sprints, core work and so on. The list is extensive and some exercises will be for any person while others maybe more advanced and will have to be left out. Sp pick exercises that will work for you and you know how to do them without causing injury to yourself.
Repetitions and Sets
I think when you are performing body weight exercise sessions you have two options to keep the sessions intense and your muscles pumping!! You either perform many repetitions per set or you stick to one number of repetitions per set over 3 or 4 sets before resting. For example, let's take a squat. Either perform 20+ repetitions and then rest or squat for 10 repetitions, move onto a lunge for 10, press up for 10 and then another exercise, thus making it more of a circuit based session. Either way you do it will make an impact on your training session and within 30 minutes you should be feeling gassed!
For some of you avid gym users, simply using your body weight might not be enough, and I understand this as I would be the same. Therefore I have a little tip you can use to make the workouts more challenging and perhaps less boring. Why not add some weights into a rucksack and keep it on at all times. So for 30 minutes you have an extra weight on your back. This could be as small as 5kg or an extra 10kg but it will make a difference and it will push you harder. If you are going to workout in a park why not walk or run to the area you are going to exercise in. Leave the car where it is and start the session with you exercising to the area. This is another tip that will help maximise your session.
Replenish The Same
Even though you may be performing a less of a grueling workout when comparing it to an hour gym session, you still need to replenish lost fuel after your session. So this means still having your protein and branched chain amino acids after the session. If your session is tough enough this won't even be a second thought.
Finally, would you rather miss a session altogether or compile a quick 30 minute body weight session that will leave you feeling great and keeping the routine going. I think these small, quick sessions are great and you can do everything in one room. Next time you tell yourself you don't have time to workout, have a think, and ask yourself do I not have 30 minutes to spare?? I am sure you will have time.