No time? No problem.

man-in-business-suit-sitting-in-a-gym-on-his-laptopLet’s say you want to get to the gym, but you just don’t have time for a long workout.

You’re busy.  You’ve got a job, a family, social commitments.

Who has time for the gym, anyway?

What if you don’t have time for an hour-long workout?  Maybe you only have a half-hour.  Or twenty minutes.

Don’t let that stop you from working out.  You have your health goals, and you can still achieve them, even in that short time.

So really, the big question is, “how can I improve the efficiency of my workouts, so I can get the most out of the time I do have?”

Morgan Fewel, our fitness director, has a few suggestions.

The best way to improve the efficiency of your workouts is by doing HIIT training.

What is HIIT training?

High intensity interval training.

You can get a whole-body workout in a short time by practicing HIIT training.  And you can do it with weights, cardio, or both.

The idea is that you do a set of reps as hard and fast as you can, rest, and do it again.

If you’re just starting out on your fitness journey, try a 1-to-3 ratio.  That means you will do 30 seconds of heavy, fast exercise.  Then you rest for 90 seconds.

Lather, rinse, repeat.

If you’ve been doing it for a while, bump up to a 1-to-2 or 1-to-1 ratio.  So, for every 30 seconds of work, you have either 60 or 30 seconds of rest.

What does all this do for you?  It helps to burn more calories, and fatigue your body faster.

It allows you to exercise massive amounts of muscle groups.

Some more tips:

Stay away from machines.  If you want to be efficient, use free weights or body weight.  Machines don’t require you to use your smaller muscles, which are important for stability.

You can work out most of your major muscle groups with just three exercises: squats, lunges, and pushups.

Inch worms and elephant walks are great exercises as well.

And resistance bands.  You can work out any major muscle group in a very effective way using resistance bands.

By the way, all these things can be done from home, as well.  Which means if you don’t even have the time to get to the gym, you can be just as effective in your own living room or garage.

You can also get lots of good ideas from websites like Pinterest.  But be careful if you do.  Make sure you’re doing exercises that are safe for you, and accomplish your goals.

Whatever your needs, you should try to carve out just a half hour to come have an appointment with one of our trainers.  Tell them your needs and your constraints, and they can help you build a custom plan you can do from the comfort of your own home.

The bottom line is that your busy life shouldn’t get in the way of your health.  Remember, you work to live.  You don’t live to work.  Find some time to take care of yourself.

And when you find that time, we are always here to help.

We Wish you good health,

Columbia Basin Racquet Club

Photo courtesy mediaocu.com

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