The modern working society priorities work over everything. Always trying to gain an extra edge and never let their guards down. Leaving no time for exercise.
But what if the key to further success was much more than doing overtime and earning an extra few pounds or dollars.
Perhaps if you were fit, healthy and energised then you could absolutely blow the competition to pieces without even breaking a sweat.
You do not need to work out 6 times a week for 1 hour at a time to get there either.
It is much more simple than that.
Tabata (Quick HIIT)
Tabata was created by Dr. Izumi Tabata, a Japanese Physician. Read more on the Tabata Revolution
Tabata is specifically created for quickfire, intervals of high intensity training which can be completed in under 10 minutes.
Similar to HIIT training, with more emphasis placed on shorter exercise timings. Therefore making ‘not enough time’ no longer an excuse.
Time taken: 15 mins including warm up
Walking 5000-10000 Steps Daily
The least fashionable and fancy exercise protocol to ever exist. Nobody wants a simple routine anymore, everyone needs a complex training programme to feel good.
If you do these steps outside in the natural sunlight, then the mental clarity and good feeling you will take away is undeniable.
This will take longer but can be fit into your day much more easily as it requires absolutely nothing apart from a willingness to do it.
Time taken: 30 mins – 1 hour
Going To The Gym
You don’t have time for the gym yet you do have time to watch TV every night. Just be honest and admit your priorities lie elsewhere.
To be fit and healthy, you do not need to train everyday nor do you need to train for over an hour.
Training simply to remain healthy and energised can be broken down into much smaller parts and become less overwhelming.
If you can commit to 3x 40 minutes sessions a week of exercise, then providing your nutrition is not terrible, you can absolutely keep fit and healthy and win with this much exercise.
But if you are going to train in this time limit, do not spend 5 minutes resting or talking in-between sets. You will definitely need to commit to shorter rest periods.
Add in some walking everyday and all of a sudden you are living a very active and healthy lifestyle. Just like that.
Time taken: 40-45 minutes
Training From Home
Possibly the most difficult to motivate yourself to do. Home has suddenly become a workspace, a children’s play area and somewhere you need to rest and sleep in.
Adding and fitting in training from home is so easy to ignore. I struggle with it sometimes too, it is not easy and you should not feel guilty about it.
But if you can find the motivation just a few times a week, following a plan which tracks progress and goals is going to keep you motivated more than anything else.
Simply just training because ‘you should train’ usually just leaves you thinking negatively about the whole situation and then just leaving it for another day.
When you have a goal in mind or something to work towards, it all of a sudden becomes much more appealing and easier to motivate yourself for.
Links To Blogs & Programmes
I have written some articles previously about staying fit from home that include odd sessions for you to complete.
Another programme which I endorse and recommend for workouts from home is the Body Armor: MMA Bodyweight Programme which is a comprehensive programme that is set out ready for you to follow step by step. The programme can be completed from the comfort of your own home and is used by MMA Fighters who have been training from their own homes or hotels when unable to attend the gym in preparation for competition.
>>For more information, posts training programmes and training tips visit my website tjhealthandfitness.com