If you’re like me and prefer alternatives to being at the gym lifting weights, running on a treadmill, stepping on the stair stepper, or pedaling on a stationary bike for long periods of time to burn calories, you need to utilize these options to shorten your gym visit while getting the highest impact workout possible.
No Time/High Impact Method #1: Circuit Training
If being at the gym for an hour or more is not ideal for you, Circuit Training may be the way to go. Circuit Training is comprised of multiple exercises using multiple body parts completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving to the next exercise.
The exercises within each circuit are separated by a short rest period (or no rest period), and each circuit is separated by a longer rest period (usually 30-90 seconds). Circuit Training is a convenient way to exercise because it maximizes the total exercise volume (number of sets, repetitions, and amount of weight) completed in a short period of time.
Sample Circuit Training Workout
Perform each exercise back to back with no rest in between. Rest 30 seconds after you complete each circuit. Perform the circuit 3-5 times through.
A1: Kettlebell 2-Hand Swings – 20 reps
A2: Jump Squats – 20 reps
A3: Burpees – 20 reps
A4: Kettlebell 2-Hand Squat Press – 20 reps
No Time/High Impact Method #2: Sprint Training
Whether you are trying to get a quick workout during your lunch break or just trying to get it over with, Sprint Training is a great way to burn lots of calories in a short period of time. You can burn more calories in 15 minutes of interval training doing sprints than jogging on the treadmill for an hour!
The benefits of sprinting include burning more calories quicker, improving heart health, and decreasing body fat while maintaining muscle. A great way to program sprints into your workout is by using the Tabata Protocol: a 4 minute set broken up into 8 sets of 20 seconds of intense training followed by 10 seconds of rest. The goal is to use maximum intensity during each work set.
Sample Sprint Training Mitt Workout
INSTRUCTIONS: Perform this Tabata Protocol 3 times through, resting 60 seconds in between each Tabata. Alternate the drill with each 20 second set (view above to see how Tabata sets work).
A1: Jab, Jab, Cross
A2: Jab, Jab, Hook
No Time/High Impact Method #3: Battle Rope Training
Just like sprints, Battle Rope workouts are a way to burn lots of calories using high intensity interval training routines where you can burn anywhere from 300 to 500 calories per half hour targeting different muscle groups. While there are dozens of different movements to use, even the simplest ones will get your heart pumping hard in 30 seconds or less! Simply set a timer, grab the Battle Rope and try to keep it moving.
Sample Battle Rope Workout
INSTRUCTIONS: Perform this as an interval set performing each movement for 30 seconds, then resting 30 seconds between exercises. Rest 60 seconds after all movements have been performed. Repeat 3-5 times.
A1: Battle Rope Movement 1 – 30 second work/30 second rest
A2: Battle Rope Movement 2 – 30 second work/30 second rest
A3: Battle Rope Movement 3 – 30 second work/30 second rest
A4: Battle Rope Movement 4 – 30 second work/30 second rest
Select your Battle Rope Movements using the video below: