For all those who use "not having enough time" as an excuse not to workout is bollocks! (To borrow a word from the Brits) Whether it's because you're lazy or whether you think you can't get a great workout in a short period of time without going to the gym, the following workouts will change your perspective.
Circuit Routines: the focus here should be on proper form and slow/controlled reps. (remember reducing elastic force increasing exercise difficulty)
Upper Body Routine - Repeat 10 cycles of:
- 10 pushups (hands shoulder width, elbows pointing out)
- 1 minute of forward plank (pay close attention to form and deep breathing)
- 10 military pushups (hands shoulder width, elbows tucked into body)
- 1 minute of side planks (30 sec each side)
- 10 diamond pushups (if these are too difficult at first, separate hands slightly)
- 30 russian twists
- rest 1-2 minutes
Lower Body Routine - Repeat 10 cycles of:
- 20 squats (to make more difficult place hands behind or above head or try one legged)
- 1 minute of forward plank (pay close attention to form and deep breathing)
- 30 alternating split jumps (can substitute lunges doing 10 per leg)
- 1 minute of side planks (30 sec each side)
- 20 calf raises (do on a step or stack of textbooks for increased difficulty)
- 30 russian twists
- rest 1-2 minutes
For all those who think you can't get a great cardio workout in a short period of time, trythis:
Running Routine: for this workout go to your nearest 1/4-mile track
- run 1 mile in under 8:00 (4 laps)
- 3 sets of 1/4 mile sprints (3 laps total)
- walk 1/4 mile (1 lap)
- grab a drink of water and rest 1-2 mins
- repeat cycle once
Now for those who enjoy a good ass kicking, try this quick but savage of a workout:
The Beast: I call this one "the beast" because if you can do it without puking, you're a beast...
- run 1 mile in under 8:00 (4 laps)
- 100 normal pushups (in as few sets as possible)
- 1 minute forward plank (repeat 3 times, resting 30 secs between sets)
- Run 1 mile in under 9:00 (4 laps)
- 75 military pushups (in as few sets as possible)
- 1 minute side plank (30 sec each side = 1 set, repeat 3 times, resting 30 secs between sets)
- Run 1 mile in under 9:30 (4 laps)
- 50 pushups of your choice (in as few sets as possible)
- 50 russian twists
- repeat if you dare