Small Workouts - Big Results
High Calorie Burning Fitness for People Pressed for Time
HIgh intensity workouts for people short on time or who hate wasting time working out. Includes running, jump rope and bicycling with suggestions for interval training.
Whether you are short on time or you just hate spending precious time working out, these high calorie burners will fit nicely into your schedule. These big results workouts also help with any athlete who wants to boost their program intensity by switching things up a bit.
These workouts are not for the weak at heart. Always consult your doctor before beginning a training program, especially this one. If you are just starting out, use the pacing suggestions provided, the results will be just as effective and you will avoid the risk of injury or excessive fatigue.
Running
This doesn’t have to be a fast run, or even cross country, you can just run on the spot. To pace yourself, only do 30 seconds to a minute of easy running at a time, interspersed with a few minutes of brisk walking. Gradually increase the interval by thirty seconds each week. Before you know it, you will be going the whole 20 minutes.
If you already run regularly and 20 minutes doesn’t seem like much, kick it up a notch. Do 30 second to two minutes intervals at a higher speed and then slow it down until you have recovered. Speed training intervals will improve your overall performance by increasing your VO2 max and by improving your coordination.
Skipping
This plyometric workout challenges the heart and legs in a way you never considered when you were seven
The same kind of pacing applies here as it did with the running but with shorter intervals. If you are just starting out, coordination will be the biggest challenge. Be patient. Try just running over the rope as you spin it to start. When you feel comfortable, challenge yourself with actual two footed hops over the rope. Start out with 10 second intervals and gradually increase to one minute at a time with a minute rest in between.
If skipping is your regular workout you can still increase the intensity to burn more calories. Try “double overs”: jumping high enough that you can bring the rope under you twice before you land. Or skip on one leg for thirty seconds and then switch. You can also increase your speed or the length of your interval.
Bicycling
A steady pedal at an easy pace will work out to the same caloric burn as running or jumping rope, but if you are just coasting along in low gear you are wasting workout time. Find a gear that allows you to keep a good cadence: not too loose, not too hard, and try to maintain steady intervals of rhythmic pedaling. Eventually you will have the ability to go 20 minutes non-stop.
If you are on a stationary bike you can have more control of your pace. Play with the speed of your pedaling by doing intervals of 15 seconds to 1 minute at a higher cadence or higher tension or by moving to a higher gear.
Seasoned cyclers? Don’t be afraid to push yourself by using the intervals described above or raising yourself out of your seat for 30 second to two minute sprints.
Another great calorie burner is stair climbing, check out the link.
Always include a five minute warm up and cool down on either end of high intensity workouts like these ones. Fifteen to twenty minutes of work, plus a warm up and cool down and you will be done in half an hour or less and will have burned off close to 200 calories.
If it gets too easy, kick up the intensity, don’t sacrifice your precious time!
