Short Workouts Are All The Rage
I’ve been excited to see mainstream media and even mainstream fitness companies promoting shorter workouts.
Even P90X is coming out with a P90X30 (Even though Tony Horton and I have very different views on nutrition, I think he is a workout/exercise genius and always love seeing what he comes up with.)
And while some may think short workouts are just the newest fitness “fad,” there is actually a lot of evidence to prove that they may just be what you need to get truly great results.
That many of us are actually working out for too long.
That short workouts aren’t simply “better than nothing.”
That 15-30 minutes may actually be better for your health and help you reach your goals faster than your hour-long workouts 5 days a week.
Here are some reasons why you should keep your workouts shorter and some ways to maximize your time in the gym.
Just to highlight the some key parts:
- Hormone levels are optimized with shorter workouts. After about 45 minutes of working out, your testosterone levels return back down to normal and your cortisol levels begin to rise. That means less muscle-building hormone is available AND more catabolic hormone (aka a hormone that breaks down muscle tissue) is starting to circulate.
- Mentally you just can’t keep your intensity up for an hour or longer. At some point you lose focus and really can’t push yourself to work as hard as you need to for great results. However, if you keep your workouts shorter, you will stay focused and work hard the entire time.
- It is easy to get a lot out of a short workout by playing with a few workouts variables like shorter rest, heavier weights, more volume, slower/faster repetition tempo…And many of these variables have great health and fitness benefits of their own that aren’t really capitalized on with longer workouts.
Here are also some great 30 minute workouts you can do anywhere.
In case you need something even shorter, you can get great results in just 15 minutes.
Just the other day, I posted a great 15 minute Lower Body Blast. Click here for this great lower body workout.
And below is an upper body 15 minute workout (just so you have a lower body AND upper body option)!
15-Minute Upper Body Blast
Stretch and Roll Out:
Set a timer for 15 minutes and complete as many rounds as possible in that time. Your goal is to get as much work done as you can in that time. Pick a variation of each exercise that challenges and fatigues you yet doesn’t cause you to go to failure so that you have to spend a lot of time resting.
5-10 reps Dips
5-15 reps Inverted Rows
10-30 reps Battling Ropes Sidewinders
Stretch and Roll Out:
Dips – Beginners may do an assisted variation off of dip bars or parallel bars. They may also do these off of kettlebells or a bench. Advanced exercisers will do full dips and may even add weight to challenge them.
To do a full dip, place one hand on each bar. Press up to the top so that your arms are fully extended. Then slowly bend your elbows and lower your body down. You want to lower yourself down until your upper arms are parallel to the ground. If you can’t get a full range of motion, regress the move so that you can. Then drive back up through your hands until you are fully extended at the top. Keep your core tight so you don’t arch your low back. Do not lean too far forward.
To do this move from the bench, place both hands on the bench behind you. Your finger tips should hang over the bench and face you. Stretch your legs out then in front of you, keeping your butt and back right up against the bench. The straighter your legs are and the further your heels are from your butt, the harder the move will be. To make the move easier, bend your knees and walk your heels back toward your butt and the bench. Bend your elbows and drop your butt toward the ground. Drop so your upper arms are parallel to the ground then press back up. Keep your butt and back right up against the bench. Do not let your body drift forward.
Inverted Rows – Hold a suspension trainer strap in each hand. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Then row up, keeping your body in a nice straight line. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down. Also, keep your chest pressed out the entire time (do not let your low back arch though). When you pull back up, don’t bounce off the bottom. If you don’t have a suspension trainer, you can use a smith machine bar or barbell set up low. If there is no bar or XT/TRX on which to do rows, do scapular push ups or corner rows.
Battling Ropes Sidewinders – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms down straight and stand with your feet between hip-width and shoulder-width apart. Bend your knees slightly and don’t be afraid to hinge forward a little. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Do not pull to far around. Then quickly sweep your arms to the left. You want to quickly push and pull with your abs to sweep the rope back and forth. Keep your arms more relaxed and only slightly bent. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground. Make sure you do not round your back as you create the waves. Keep your chest up even if you slightly hinge forward as you create the waves.
If you don’t have a rope or the space to do sidewinders, you can do rotational med ball throws or even a russian twist. You want to pick a move that will work your core and, preferably, get your heart rate up just a teeny bit.
What are your favorite quick workouts?
Have you started integrating shorter workouts into your routine more often or do you feel like a workout doesn’t count if it isn’t at least an hour?
Posted on December 16, 2013, in Cardio, Man Biceps, program development, Workout and tagged 15 minute workouts, home workouts, quick workouts, short workouts, upper body workout. Bookmark the permalink. Leave a comment.