Finding the time to squeeze in a good workout can be a challenge due to hectic work schedules; most of us are forced to make do with lunch-hour classes. However, just because your sweat session ends up lasting around 30 minutes or so doesn’t mean that it can’t be effective. So, how can you make the most of it?
1. Pack your kit the night before
Let’s face it – hardly any of us roll out of bed all bright-eyed and bushy-tailed, ready to tackle the day ahead. To prevent any last-minute panic where you find out that you’ve accidentally left your trainers or other essentials at home, pack what you need (underwear, socks, deodorant, water) into a bag and leave it by the door so that you can grab it on your way out.
2. Focus on circuit training
Circuit training is a great way to get plenty of training volume over a short duration of time, and can yield amazing results. You can also alternate between high and low-intensity exercises ala high-intensity interval training to get your blood pumping and heart rate up. There are many great examples of workout templates online, so don’t fret if all your favourite classes are booked up!
3. Optimise your warm-up
If you’ve only got half an hour to workout, spending 15 minutes on stretching may not be the best use of your time. For the time-strapped, consider more dynamic methods of warming up, such as activity-based methods like jump rope, sled pushes, box jumps or sprints. Not only do these alternatives get your body temperature up and your joints nice and lubricated, but they also have a more specific carryover performance-wise to conventional training movements.
4. Find a group of workout buddies
Whether it’s a group of your colleagues from work or a group of like-minded individuals attending a class at your local gym, training buddies can be a great source of motivation for each other. Aside from benefitting from the mutual support, having a clique adds another social dimension to your workout. Losing fat is all well and good, but gaining new friends while you’re at it? Priceless!
The decision to exercise regularly is one that requires both time and commitment. By making small changes to your existing routine, you can maximise your time as well as the results you see.