Short Workout Ideas for Building Muscle
Looking to build muscle?
You don’t have to spend hours at the gym to do it, but you will have to spend a little bit of time working towards your goals in order to start seeing results.
An at-home routine can get you toned up in no time at all, and you can even get good results by breaking up a 30 or 60 minute training routine into 3-6 shorter intervals that fit into your schedule.
Here are some ideas.
1) Breakup Your Workout
Don’t have a solid 30 or 60-minute block that you can devote to a routine without fear of being interrupted?
Breaking up a long workout into shorter intervals can actually prove to be very effective.
It can help prevent burnout and it can even prevent the poor posture and form that often begins to ensue during a long routine.
This can make shorter workouts even more effective than a single long workout.
2) Focus on Bodyweight Moves
Keeping things convenient in order to make it as easy to commit to as possible.
This means allowing yourself flexibility and mobility.
Don’t involve a lot of complex equipment in your workout. Keep it portable by doing bodyweight moves.
This means you’ll be able to find time on your lunch hour to get in one of your short workouts without a second thought.
There’s no reason to signup for an expensive gym membership.
3) Alternate Regions
Don’t over-target a single region.
If you’re breaking your workout up, it’s best to focus on different regions in each workout of the day.
That means, by the end of the day, you should have gone through each major region and complete a great full-body routine.
Working each region for a few minutes each day will definitely get you quicker results than waiting days in between working out a muscle group.
For instance, you might do a leg routine in the morning, an ab routine at lunch, and an arm routine in the evening.
This should prove more effective than working on your legs one day, your arms another day, and then working your abs on a different day.
Working each region each day will help you build muscle more quickly.
And, with only 5-10 minutes spent on each muscle group, you shouldn’t be in threat of over-working any one area.
Does Quantity Matter More Than Quality When It Comes to Exercise?
Quality over quantity? That’s a good thing to ponder when it comes to working out.
In the world of fitness, “quality” is would likely refer best to posture and form.
These are two things that are essential when it comes to getting in an effective workout without harming yourself.
Poor posture and form can do more than just make your workout ineffective, it can lead to actual injury.
So, it’s definitely a crucial part of any routine.
Quantity, of course, would best refer to how often you work out and how long you work out.
So, if you’re asking which is more important, it’s critical to find a balance.
Doing one perfect rep isn’t going to get you very far, but you’re bound to get hurt if you’re repeating a move ineffectively and improperly for a dozen or even one hundred times.
That’s why you need to find a good middle ground where you can work out effectively, making sure your reps are proper, while still making the move easy enough that you can keep going for a good quantity–whether that’s 5 minutes or 30 minutes.
Everyone is different.
Your starting point will determine how long you should workout, how often you should workout, and what exactly you should be working out.
Figuring out your fitness goals and laying out your workout routine based on your goals and capabilities is essential to finding the right balance between quality and quantity.
Start by going slow so that you can learn every move properly, no matter how long or how often you plan on doing it.
This is essential to ensuring that any reps you do are proper and truly effective. Once you have a move down, you can figure out the right quantity based on your own endurance.
If you never work your thighs, for instance, you might struggle to do even 20 squats.
With time, of course, you’ll be able to increase the quantity as your legs get stronger and your endurance gets better.
The trick is to not increase the quantity so soon or so fast that the quality starts to suffer.
If you’re going through a workout and you find yourself struggling more and more to keep proper form, do an easier modification to avoid injury.
Quick Cardio Workout Ideas
Lack of time is the number one reason people cite for not getting a good workout in on a regular basis, but you shouldn’t let it hold you back.
Even if you only have a few minutes of free time to fit a workout it, that’s no excuse for not going hard and getting it done.
But, you can’t spend that time doing just anything.
If you only have a few minutes, it’s important that you maximize that time as much as possible to get the most benefits from your effort.
These quick cardio workout ideas will enable you to go hard and work up a sweat in no time at all.
Thanks to their heart-pumping moves, you’ll be burning a sufficient number of calories even if you can only fit in 10-30 minutes of it into your routine.
1) Jump Rope
This simple cardio move targets multiple muscle groups that you use each and everyday.
It’s a whole-body toning move that you can do with just one, easily portable piece of equipment: a jump rope. In a pinch, you can also mime the action if you don’t have a jump rope handy, but you’ll get the most out of this move if you have a real rope to contend with as you skip.
Just simple up-and-down jumps will do, and they can lead you to burning more than 1,000 calories in a single hour of activity.
This is more than 3x the calorie burn of, say, walking around.
That makes this one of the most effective cardio workouts to do when you only have a few minutes of free time during the day.
Even if you don’t have a full-fledged gym, the motions of boxing and moving around work your entire body and even dive into a bit of strength training–all while you burn upwards 800 calories in an hour.
Without a bag and gloves, you can still enjoy the heart-pumping benefits by shadow boxing.
Use hand weights to up the intensity.
Between squatting down and staying light on your toes, you’ll be out of breath in no time at all.
If you have a little bit of time to spare consistently each week, consider a kickboxing or boxing class at the local gym to really up the ante.
3) Kettlebell Swing
It might sound like some old dance style, but the kettlebell swing is actually a super effective workout that you can utilize to burn even more calories than the above two.
Grab a kettlebell and learn a few moves and you could be burning about 20.2 calories a minute based on one study from 2014. That equals over 1,200 calories an hour!