So… you’ve got NO time to workout this holiday season? Well, how about 5 minutes? Have you got 5 minutes?
Recently, I was playing around with different training modalities and was trying to come up with something that took practically no time, while still making a difference in your strength, muscle tone and in your health. I came up with something that I call “blasters”. A blaster lasts 5 minutes and, like blocks, you can stack more than one together based on your available time.
To perform a blaster, decide on 2 exercises. For example, pushups and squats. Perform 10 pushups and then with no rest, do 10 squats. Repeat for 5 minutes. That’s it! You’ll end up doing 5 sets of each (or more). Choose the style of pushup that is appropriate for your fitness level (from the knees, or toes or with feet elevated or clap pushups or with one hand etc…). Same goes for the squat (barbell, dumbbell, front squat, jump squat etc…) Challenge yourself for the 5 minutes.
If you have more than 5 minutes, then add additional blasters based on the time you have available. Got 20 minutes? … do 4 blasters. Do 6 if you’ve got a half hour. Again, work at the level of YOUR fitness. Push if you’re experienced and go easy if you’re new. Do the best you can with the time you have.
It’s really a great, low pressure, way to keep things going over the holidays if you are out of your normal routine. If you don’t have any equipment, do things like pushups, chair dips, rear lunges, crunches, squat jumps etc… You are only limited by your imagination. If you do have equipment, you can still do the same type of workout. Use exercises like curls, presses, squats, triceps extensions etc…
Try to mix up pushing and pulling movements, upper vs. lower body and strength vs. endurance exercises.
Here are a few examples of blasters that you might try.
1- Elevated Pushups/ Squat Jumps
2- Squat- Curl- Press/ Burpees
3- Dumbbell Squats/ Overhead Presses
4- Alternating Rear Lunges/ Bent over Rows
5- Bicycle Crunches/ Close Grip Pushups
Give it a shot over the holidays, you’re body will be glad that you did!