Open Minded Fitness

March 24, 2013

Short Intense Workout with Cardio Focus

Here is the next installment of short, intense workout in our three part series. As my friend who tried the first workout found out, even though these are only a half hour, they can be very difficult, especially it you haven’t been working out recently.

Before I talk about todays workout, let me just mention a couple simple ways that you can ratchet these workouts down for a few weeks if you have taken a break from working out:
  1. Reduce the number of rounds. The last workout was four rounds, make it three if you need to.
  2. Increase the rest. We are taking very short rest breaks. If you need to, increase the amount of rest time to ease yourself back into things.
After a couple of weeks of this though, you should try to ramp back up to the full workout.
And with that, lets continue and talk about todays workout. This workout will focus on getting your heart into better shape by using interval training. (Interval training can be very effective. Learn a little more about it here.) We will be doing this workout on stairs. If you don’t have stairs that you can run on, you could substitute ~50m of sprinting for each flight of stairs, preferably up hill.
Workout #2
Warmup with 2 min of jumping rope or jogging.
Stretch – 2 min
2 flights of stairs
20 pushups
20 situps
4 flights of stairs
15 pushups
15 situps
6 flights of stairs
10 pushups
10 situps
Bonus Section
8 flights of stairs
5 pushups
5 situps
6 flights of stairs
10 pushups
10 situps
4 flights of stairs
15 pushups
15 situps
2 flights of stairs
20 pushups
20 situps
Stretch
The part in blue is the more advance version of this workout. Skipping the part in blue will allow you to ease into it a little better.
In between each round, take as much time as you need so that you can recover for the next round. However, keep track of the amount of time it takes you from the time you run up the first stair until the time you finish the last situp. Make it your goal to get a low time!
If you want, you can post your time in the comments after you have finished. Also post whether you were doing the easier or the advance version.
Cheers.

March 20, 2013

Intense Workout for Busy People

Filed under: quick workout — Tags: , , , , , , — Jason @ 10:44 pm

I have a friend who has worked out in the past and wants to continue working out, but has an extremely busy schedule and is having trouble making the time. He asked me to create a workout that he could fit in, and I figured that other people may benefit from this as well. The workout has to meet the following requirements:

  • Take no more than a half hour session three times per week.
  • Be able to be accomplished in the home with less than $50 worth of equipment.
  • Build strength and conditioning.

We can accomplish these goals by organizing the exercises into circuits, taking few breaks, and choosing exercises that focus on many muscle groups at once. Also, you will notice that these workouts use a variety of exercises to target all your muscles and to keep things interesting. The first workout is listed below, with the second and third workout of this series to follow in later posts.

Workout #1
standing knee raises – 30 sec
walking lunges – 30 sec
arm circles – 30 sec
stretch – 2 min
water break – 30 sec

Burpees 10 – 20
L – sit pullups 6 – 12
Pushups with side-crunch 10 – 20
Reverse crunches 10 – 15
Deep knee squats 20-50
Water Break – 60 sec

Jump rope (or simulated jump rope) – 60 sec
Towel pullups 6 – 12
Fingertip pushups 10 – 20
Plank 60 sec
One legged squats 8 – 12
Water break – 60 sec

Burpees 10 – 20
Pullups with knee raise at top 6 – 12
Pushups with side balance 10 – 20
Lying Leg raises 10 – 20
Forward lunges 10 – 12
Water Break – 60 sec

Jump rope (or simulated jump rope) – 60 sec
Chinups 6 – 12
Chair dips 20 – 25
Crunches 20 – 25
Side lunges 10 – 12

Stretch

Explanation of exercises
Some of these exercises may be unfamiliar, so I am going to try and explain some of the less known ones.

Burpees – Begin standing up. Place hands on floor. Kick legs out and go to the bottom of a pushup position. Pull legs back in, stand up, and jump with your hands over you head.

L – sit pullups – Just like regular pullups, except you contract you abs and hold your legs parallel to the floor.

Pushups with side-crunch – At the top of each pushup, hold the pushup, lift one of your legs, and bring the knee forward and out to the side. You should feel it in your obliques.

Reverse crunches – Lay on the floor, with your knees bent at 90 degrees and your feet flat on the floor. Lift your legs and butt off the ground as if crunching up with your legs rather than your chest.

Towel pullups – Hang two towels over the pullup bar. Hold onto the towels and do pullups. This will strengthen your grip.

Fingertip pushups – Do pushups with the palms of your hands off the ground. This will also build grip strength.

Pullups with knee raise at top – Do a pullup. Hold it at the top. Bring your knees up as high as you can. Lower your knees. Lower the pullup.

Pushups with side balance – At the top of each push-up, lift one hand off the floor and point it towards the sky, while rotating your body. Your arms should be in a single line, one on the floor and the other pointing towards the sky.

Keep moving constantly. If you can’t workout for much time, make sure the workouts are intense. Good luck and enjoy!

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