Don't Have Time to Make It To The Gym?
Workout Strategy for Those Who are Short on Time
At Home Workout Tips - No Equipment Required
April 15, 2020
-This article is meant for those running short on time to make it to the gym or getting started with an at home workout routine. Our goal is to maximize time spent with family and personal excellence. Your body needs time and attention to stay healthy and perform at its best. When your body performs at its best, your mind performs at its best. Here are some tips to customize a home workout you can do without equipment –
FindMake the Time
- Establish a Plan
Make Time That Fits Your Schedule (4 Minutes to Start)
According to the American Heart Association, Lack of Time is the first barrier to fitness (American Heart Association Blog). Did you know that it can take as little as 4 minutes a day to improve your life? Tabata is a type of workout (also referred to as HIIT [High Intensity Interval Training]) designed for 4 minute workouts that you can complete any time of the day. Think about that! 4 minutes = more energy = stronger = longer life = doing more = productivity. For a helpful hint on creating more than 4 minutes in your day checkout our article 5 Steps You Can Take Now To Increase Productivity.
It is a time tested, age old cliche. Don’t find time, make it. It seems ironic, but the thing that most of us don’t know very much about, but which ensures that we wake up every morning ready to take on the day’s tasks, is our body. Most of us know more about how our phones work or the engine in our cars than the mechanics of our very own being. The autonomy of our internal engine takes care of itself for the most part, but giving it the attention it deserves can have a lasting impact on the quality of our lives.
Create a Workout Plan
Now before you get overwhelmed, there are an infinite amount of resources available for you to execute a successful workout plan without going to the drawing board. Let’s face it, if you’re reading this you’re probably not a physical trainer and you don’t need to learn how to be one in order to improve your physical fitness. If you don’t know where to start, relax. First think about how much exercise you normally get during the week. If it’s zero, then doing anything is already an advancement.
Can you build muscle with bodyweight alone? Well yes, but with caveat. The rate at which you build muscle is a ratio of how much your muscles can output to resistance. Therefore, if your body weight is higher vs your muscle output, then less reps required to build muscle, if you continue to max out your reps you will continue to build muscle. What type of muscle you build is also in question, but that is beyond the scope of this article. Then lies the question, how do you get more bang for your buck. So therefore, a calculation can be made.
According to the Australian’s (they’re big and burly so they must be trusted) following a repetitive maximum ratio (RM) is the best way to build muscle. “RM is the maximum number of repetitions that can be completed with a given resistance or weight.” Source: Better Health.
The amount of reps you can focus on are 8-12 for beginners and 2-6 for advanced. Therefore, whatever exercise you complete, you should max out in 8 to 12 reps for maximum muscle build. For more information on high vs. low reps this breakdown by Body Kinetics is very helpful.
Remember 4 minutes. Below are some ways to get started without any equipment.
No Equipment Necessary
All muscle groups: Home Workout (Android App). – Multiple plans and muscle target groups with voice instruction and goal tracking.
Legs, Triceps, Obliques, Glutes: 10 Workout Moves In Your Room – (onemedical.com)
Abs: The Best Ab Workout For A Six-Pack – (bodybuilding.com)
Legs: 13 At-Home Leg Exercises That Require No Equipment – (self.com)
Execute and Perform
If you have been following us in any of the previous articles, you’ll find that we like to keep it brief. After all, the goal is to save time, not have you read a bunch of fluff. Get out there and do it! You can. Really, do it! The responsibility is on you, don’t rob yourself of the opportunity.