Blog Archives

No Excuses – Workouts you can do ANYWHERE (in 30 minutes)

So I have a number of clients that travel and/or like to workout at home in between days when we train.

They don’t necessarily have access to equipment or even a ton of space although they can get outside or into the gym once a week for a little sprint session.

They are also generally short on time and need something they can either do quickly at before work or at the end of the night when all they want to do is eat and go to bed.

For these clients, I’ve developed 5 basic workouts that they can do ANYWHERE in only 30 minutes!

30 minute timer

A few of these won’t even take you that long!

These workouts include upper and lower body strengthening as well as cardio and metabolic training! You don’t need to do all five every week either.

One week you can do the lower body, upper body and cardio (or metabolic) workouts. And another week you can do the total body, cardio and metabolic workouts. And then a third week you can do the upper body, lower body and total body workouts!

You can really combine the five to help you reach any fitness goals!

Anyway, just a great guide to have if you are ever short on time and don’t have access to much space or equipment!

at home workouts

Strength training is dinner? Cardio is dessert?

If you want to lift and do cardio on the same day, which goes first?

Do you strength train before you do your cardio or do you do your cardio first?

Well…It depends.

Love that answer don’t you?!?

It all comes down to what you are training for!

What is most important to help you reach your goals? What are you trying to accomplish with the workout? What type of strength training and cardio are you planning to do that day?

How you organize your workout IS very important!

For example, if you are doing a glute and hamstring strength training day, you probably don’t want to sprint after since that would put you at risk for hamstring strains. If you really need to sprint that day you may want to sprint BEFORE the workout.

OR you could plan it so you sprint the day before your glute/hamstring day if that lifting day is super important to you.

What it all comes down to is what you are trying to work.

If your lift is the most important part of the workout, you probably don’t want to do cardio before as that could fatigue you and deplete your energy stores so that you aren’t fresh for your workout.

If your cardio training is most important and your lifts are simply supplementary and more about strengthening your cardio, you will want to put your cardio first.

Putting cardio first could also pre-fatigue you for your lift, which has its own sport benefits. Sometimes in sports where an athlete has to generate a ton of strength and power after already being fatigued, workouts that pre-fatigue can be good.

As I said before….IT ALL DEPENDS!

However, your only options aren’t cardio first and strength training second or strength training first and cardio second.

You could also do a metabolic day, which means that cardio and strength training occur at the same time!

During these workouts you probably won’t lift as much as you do on normal strength days or sprint as fast as you do on cardio days, BUT you will get incredible benefits out of the metabolic workout!

Metabolic workouts may be done by either using lighter weights and moving quickly between exercises to get your heart rate up (aka strength training that is cardio) OR by doing quick cardio bursts like some sort of sprinting followed by a few weighted exercises (aka cardio and strength training alternating to keep your heart rate up).

While there are a few sports like powerlifting, where a ton of metabolic days might not be included, all the rest of us should most definitely include a few of these. They help you burn fat and improve your performance endurance.

So if you aren’t worried about lifting the heaviest weight you’ve ever lifted or you aren’t worried about running the fastest mile you’ve ever run, but are more worried about burning a ton of fat and improving your endurance, a metabolic workout may be right for you (although you shouldn’t do it every day).

While strength training before cardio puts the emphasis on strength training and cardio before strength training puts the emphasis on cardio (or on performing after being fatigued), metabolic workouts put the emphasis on improving lactic threshold and remaining strong and powerful for longer before fatiguing! (Also, while all workouts have the potential to help you burn fat, metabolic days are probably some of the best at it!)

So again, how you organize your cardio and strength training in your workout is all dependent upon your goals.

Give your workouts some thought before you step into the gym and I¬†guarantee¬†you’ll get better results than if you just throw them together once you get there!

Workouts – What should we really be doing?

So last night when I was talking about workouts with a friend I realized how deeply it is ingrained in us that not only are certain exercises the key to weight loss success but so is a certain duration of activity.

She assumed I ran a lot and worked out for long periods of time because I’m “thin” and “in shape.”

Most women assume the same thing. They believe that running and long workouts are the key to weight loss success.

But they are wrong.

For one, I rarely ever run and when I do it usually is sprints or really light jogging if I’m going any distance over a mile.

And two, I don’t think any of my workouts have been anywhere near an hour for months now. Shoot, at least a few times a week my workouts aren’t even longer than 15 minutes!

Running and cardio in general is a key piece of the weight loss puzzle, but it isn’t the only piece. Strength training, and diet, are also very important.

If you don’t do strength training, you won’t add muscle.

Why do you want to add muscle when your goal is weight loss?

Because by adding muscle you burn more fat. When you have more muscle, you burn more calories allowing you to lose weight more easily and keep the weight off!

If you only do chronic cardio, when you take time off and eat normally, you will find the weight goes right back on. Also, you will find that your body will get used to the chronic cardio that you are doing and that you will constantly need to be upping the amount of time you spend running to get the same calorie burn!

BUT if you’ve added muscle, you will find that you won’t gain the weight back near as easily because you’ve raised your metabolic rate by adding muscle which needs more calories to be maintained!

Also, strength training will help prevent injuries that may develop from repetitive motions, such as running, that would hinder your progress or keep you from working out!

So while cardio is important, STRENGTH TRAINING, is actually more key to maintaining a healthy “in shape” weight!

Now to workout length….

Workout intensity is what really matters when you are trying to figure out how long your workout should be.

When I go for a hike or a walk, my workout will be longer. BUT if I workout super intensely, there is no need for my workout to pretty much ever go over 45 minutes.

So it isn’t that long workouts can’t be good, but if you are working out super intensely for an hour, you are probably going to either burn out or start feeling the effects of overtraining, which will actually hinder your progress toward your goal (be your goal weight loss or added strength or merely feeling fitter!).

So I guess to sum up what I’m saying is there is no one form of exercise or a certain length of time you have to spend working out to reach your fitness goals!

Variety is key!

(HMMMMM….Variety is key….That sounds familiar….I was going to link to another post here but there are too many preaching this on this site to pick just one! :-))

%d bloggers like this: