20 minutes on the treadmill, followed by 20 minutes on the cross trainer and then another 20 minutes on the bike.
60 minutes of endless cardio, then jump in your car and either go to work or go home.
Whilst it might work to start with, it won’t keep you going and nor will it change your body either.
Before boredom or lack of results comes first, let’s give it an upgrade shall we with the following 5 workouts, that can be done in half the time.
Forget running at the same speed, let’s mix it up shall we. A much more effective use of your time will be utilising this little beauty.
You’ll mix hard sprints on the treadmill, followed by 2 exercises. Repeat that for a total of 3 rounds.
And if you do this properly, you don’t even need a full 20 minutes, let alone an hour.
1. Set the treadmill to 90% of your running speed on a small incline
2. Run for 30 seconds
3. Leave the treadmill running and jump off the sides
4. Complete 10 reps of an upper body exercise (press ups, Shoulder Presses, Slams, Lat Raises etc)
5. And then complete another 10 reps of an ab exercise (sit ups, crunches, russian twists)
6. Jump back on the treadmill and repeat for another 3 rounds.
7. This is 1 full set.
Rest for 2 – 3 minutes and repeat for another 2 sets utilising different exercises in between sprints.
Stepping away from the treadmills and a lot of facilities have started to incorporate more prowler sleds in to their gyms. Luckily for us, we’ve been using them for the last 5 years and our members love hate them…
The prowler is incredibly effective at pushing your heart rate through the roof and getting your legs kinda moving…
1. Get to a gym with a prowler sled
2. Stack weight on each leg so when you sprint with it, you’re running at 60% speed.
3. Lean into it and for 20-40 metres run as hard as you can, flat out. (if the gym is only 10m long, run it up and down).
4. Rest for 40-60 seconds because you’ll need it and repeat for a further 4-6 times!
If you feel you can go again at the same intensity after less than 30 seconds, you’re not quite pushing yourself hard enough.
3. Giant Sets
Whilst running on the treadmill will improve your cardio vascular health, nothing will improve your overall fitness levels like these giant sets which are perfect to introduce at the end of your workout.
The reason they’re so effective is because they get you incorporating pushes, pulls, lifts and everything else into one big metabolic mess right at the end of your workout.
This builds strength, endurance and is incredible at burning some serious calories.
1. Pick 4 exercises that work a mixture of movements (1 pushing, 1 pulling, 1 combination and 1 core)
2. Repeat each exercise in a circuit format, one after the other, ideally in a 1:3 work to rest ratio (20s:60s).
3. Rest 120 seconds after each round and repeat for 3-5 sets.
Rope Pulls (attach rope to a sled), Sled Pushes, Rope Slams, Knee Raises.
If you’ve been researching the best workouts, you may have heard of the HIIT protocol, Tabata, made famous by Dr Izumi Tabata who found that those that utilised this principle burnt more calories and fat than those working with a moderate intensity.
What’s great is that this workout requires just 4 minutes.
How’s that for being efficient?
1. Pick an exercise and go as hard as you physically can for 20 seconds
2. Rest for 10 seconds
3. Repeat for a total of 8 rounds.
Whilst you can use the treadmill, or even the bike why not give a kettlebell Swing a go with the above protocol.
Furthermore, you can change it slightly and chuck in 2 exercises, repeating A & B for a total of 8 rounds (4 rounds each) to look something like this
1. Kettlebell Swings
2. Squat Jacks
3. X 4
Even though it’s only 4 minutes this really shouldn’t be taken lightly and is incredibly effective when attached to the end of your current workouts.
Taking the above on board, you can really begin to notice an increase in your intensity (and results) when adding them to your current training regime over the next 4-6 weeks.
That is, if you add them to a well designed resistance training program to get the best bang for your buck.
Want to try these out but aren’t sure where to start? Grab your free week and start utilising the power of them right now.