Who doesn't have 10 minutes to spare? Nobody, and if you say you don't -- you're full of it.
Life can be hectic, that's a given. Most of us have an ever-growing to-do list we can never manage to complete, even when we ignore our health and fitness. But there are those who do what they can, when they can to keep their busy bodies in shape despite a jam-packed schedule.
So what's the secret?
Priorities -- proper health and fitness are now your top ones, and I'm only asking that you spare 10 measly minutes to make sure they're taken care of, as opposed to a full hour like most other programs. Every second counts during training, so you'll be maximizing your time to the fullest with my workouts.
Most of us don't realize just how much small periods of physical activity can add up and influence our health and fitness goals. Getting up from your desk and moving around the office during the day, walking or biking to a local sandwich shop for lunch, and doing some light plyometrics or short jogs all count.
But beyond that, if you can carve 600 extra seconds out of your day, the following workouts will give your fitness the greatest edge without taking up all your time. And considering that most people can easily spend double that amount of time just surfing the net for nonsense, you should be able to find some time to work these in.
So what's it going to be: Checking Facebook to score the latest dirt on your friends or using your precious time to get that body of yours in shape?
Good Choice. Let's get right into it!
Workout #1: Bring a Stopwatch
Sometimes the best gains come from forgetting everything that you've previously learned about mass gaining and trying something completely new. That's precisely what this timed plan does.
Rather than counting out a precise number of reps to do, you're going to crank out as many reps as you can do in 60 seconds for each exercise. It's like turning your muscles into a ticking time bomb, and you have one minute to make them explode.
The one caveat is you must continue to lift heavy during the workout. Typically when you increase the rep range, you decrease the weight. Not in this plan, Bub. You're going to maintain a weight that you would typically lift if you were performing a set of 8-to-10 reps -- the perfect weight to target your muscle for BIG results.
The aim is to lift continuously during the 60 seconds you have for any one exercise, but if you need a couple seconds to rest, do it. Just pick right back up as soon as you can and finish strong. Write down your weight and reps, and make sure to beat them next time you do this workout.
Perform all 10 of the following exercises with no rest until the 10 minutes is completed. This workout will be one of the most intense you've ever done, but if you perform it properly, you can build some serious muscle in a short time span.
Workout #2: The Triset Triple-Threat
This is the next 600-second workout you can do when time is not on your side. With this workout, you're going to do 4 different trisets. A triset is a series of three exercises back-to-back-to-back, with no rest in between them. Once all three exercises are completed within the triset, rest for 30 to 45 seconds before moving on to the next triset.
There's a method to the triset madness. For each triset, start by doing a high-rep isolation exercise to fatigue the muscle being worked. After that, move on to a compound exercise that works the opposite end of the body.
Once that exercise is done to fatigue, finish the triset off with a compound movement for the other half of the body that utilizes the muscle that was fatigued in the first exercise.
This method works a muscle to the bone, gives it a short breather, but hits it again from a different angle. Complete 10 to 15 reps for the isolation exercise and 6 to 8 reps for both of the following compound exercises.
rest 30-45 sec
Workout #3: Superset Duels
Last but not least, here's a workout that will test your mettle. You're going to pair two exercises together in a superset, but with a twist -- you'll be alternating between each exercise every rep until completing the rep range for both exercises.
For convenience, use the same weight for each exercise in a superset, or make sure you have both weight amounts ready to go for every rep. Remember, the total poundage lifted in this workout isn't as important as the sheer intensity.
Your mission during this workout is to place stress on the muscles and take as little rest as possible. This way, you'll receive strengthening and cardiovascular benefits in just 10 minutes of work time total.
Complete 12 reps for each individual exercise (alternating exercises every rep) before resting for 30 seconds and doing your second set. Once the superset is completed, move on to the next superset immediately. Complete 2 sets of each superset before moving on to the next pairing.
Superset #1: 2x (alternating exercises every rep)
Superset #2: 2x (alternating exercises every rep)
Superset #3: 2x (alternating exercises every rep)
Superset #4: 2x (alternating exercises every rep)
Print these out, and next time you're pressed for time but don't want to give up your goal of having a killer body, you've got three options right in your hip pocket. They're fast, they're effective and they'll definitely make you break a sweat.