Finding more time to workout has become tougher and tougher to find for all of us. Our lifestyles are busier than ever. With that comes limited time to devote to ourselves. The number one thing I hear from people is that they don’t have time to workout.
I know that it is easier for me to say as a trainer, “If you don’t have time, make time”. While I do believe people should make more time to devote to their fitness, I understand that thought can be overwhelming.
So that’s why I’m devoted to giving you solutions. When you think of working out, you think it will take an hour or more, 5-days a week to see any results. I have good news for you, that theory is not true.
Give me 15-20 minutes, 3-days a week and I will have your metabolism on fire. I will show you how to combine strength and conditioning exercises in a full-body metabolic conditioning circuit.
By combining movements that work a lot of muscle at one time, you maximize your body’s ability to increase your fat burning and muscle building hormones and increase your metabolism.
- Perform the 4 exercises in a circuit fashion.
- Complete the number of reps designated for all 4 exercises before you move onto the next designated number of reps.
- Rest as minimal as possible.
- Time yourself to see how long it takes you to complete the circuit. The next time you perform this circuit try and beat your previous time.
- Perform 15, 12, 10, 8, and then 6 reps for each exercise. Make sure to perform 15 reps for each
exercise before moving onto the 12 rep round, and so on.
- Make sure to perform a quick dynamic warm-up before you start the workout. Three to five minutes of jumping rope or some dynamic stretching works well.
Burpees to Jumping Pull-ups
Alternative Exercise: Burpees and inverted rows
Start the exercise by first jumping down onto the ground until your chest and hips hit the ground. Jump back up onto your feet, jump up to grab onto the pull-up bar and pull yourself up to get your chin above the bar.
Alternative Exercise: Kettlebell Deadlifts
Line the kettlebell up in the midline of your body and step back about 8-12 inches away from the bell. Hinge forward with a flat back, grab onto the top of the horns of the bell. Swing the bell in between your legs, thrust your hips and squeeze your glutes as the bell swings forward. Keep your elbows slightly bent as you power the bell to the height of your chest.
Goblet Hold Walking Lunge
Alternative Exercise: Walking Lunge
Grab a kettlebell or dumbbell and hold it by your chest. Take a step forward and drop your back knee to the ground, making 90-degree angles with your knees. Explosively step back up and repeat.
Alternative Exercises: Push-ups
Assume the standard push-up position and perform a standard push-up. As you come back to the top position of the push-up, take your right hand and touch your left side of your chest and pause to stabilize. Repeat on the other side.