Time Strapped Workout

By Lois Manzella Marchitto, Fitness Knocking
​We all suffer from too much work and not enough hours to get it done especially the last two weeks of this month. Doing a time efficient workout needs to include both cardio, strength and stretch to be effective. Nearly every weight training exercise can be made into cardiovascular training by limiting the time of rest in between sets. Here is a great workout for times when you are limited for time. Most people can get this done in less than 24 minutes and possibly less time if you really limit your rest in between sets.  Let's get started!​

​First get a fun playlist ready for your workout. Planning the music will prevent you from touching your phone. My personal favorites are “Runs the world”, “American Idiot” and “There’s nothing holding me back”. 

Next warm up for at least 3 minutes, think “high school gym class”. This will prevent injury. Warm muscles move better. 

Finally remember after you are done, cool down with static stretching for 3 minutes. Skip this and you will be sore. 

Main Workout. 
 
Squats-Power Up Those Legs & Booty!
What they do: Squats target your entire lower body. They’re great for building strength and improving tone.
How to do it:

• Stand with your feet shoulder-width apart.
• Keep your chest up and core tight, then bend your knees and lower your hips as if sitting in a chair.
• Go as low as you can (ideally until your thighs are parallel to the ground) and then push through your heels to return to standing.

Tip: If regular squats are too tough, feel free to do them with a chair sitting all of the way down. Too easy, add a jump at the top. 
Reps: 12-15
Sets: 3

Push-Ups – 
What they do: Push-ups work your chest, shoulders, triceps, and core. A great way to get your upper body in shape!
How to do it:

• Start in a plank position with your hands slightly wider than shoulder-width apart. 
• Lower your body towards the floor by bending your elbows, keeping your body in a straight line.
• Push back up to the starting position.

Tip: If regular push-ups are too tough, feel free to do them with your hands on an elevated surface like a stair case or kitchen counter. Too easy, add squat thrust in between the push ups. 
Reps: 8-12
Sets: 3

Glute Bridges – What they do: Glute bridges are perfect for targeting your glutes and hamstrings, helping you build strength in your lower body.
How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
• Hold for a second and lower your hips back down.

Reps: 12-15
Sets: 3

Plank Jack– 
What they do: Planks are a total core exercise that also strengthens your entire body.
How to do it:

• Start in a forearm plank position, keeping your body in a straight line from your head to your heels.
• Engage your abdomen and hold the position of your torso while jumping your feet apart and together like jumping jack. 

Tip:  You should look like a diagnol line, keeping your head in a line with your shoulders, hips and ankles. If regular plank are too tough, feel free to do them with your hands on an elevated surface like a staircase or kitchen counter. Too easy, add a shoulder tap to your arms. 
Reps: 8-20
Sets: 3

Reverse Lunges – 
What they do: Reverse lunges are awesome for working your legs, glutes, and improving your balance.
How to do it:

• Stand up straight, then step one leg back, lowering your back knee toward the floor.
• Your front knee should be at a 90-degree angle.
• Push through the front heel to return to standing, then alternate legs.

Tip: Make sure your stance is wide enough that your front knee stays over your ankle and your torso is perpendicular to the floor. If it is too difficult please use a chair or a doorway to help with balance.
Reps: 8-12 per leg
Sets: 3

Superman Hold –
What they do: Superman holds are fantastic for your lower back, glutes, and shoulders, promoting good posture and balance.
How to do it:

• Lie face down with your arms extended in front of you.
• Lift your arms and legs off the ground as if you're flying through the air.
• Hold at the top for a couple of seconds and then slowly lower back down.

Tip: If you have difficulty getting on the floor you can also do this on a sofa or bed as well. Too easy, add a water bottle as dumbbells to hands. 
Reps: 12-15 (Hold each repetition for 2-3 seconds at the top)
Sets: 3