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Ten Time Saving Fitness Tips
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High-intensity Interval Training
The Tabata method of exercising is based on a 1996 study of athletes and was conducted by Dr. Izumi Tabata. This regime uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest. This is repeated for 4 minutes or 8 cycles in total. The two best options for the Tabata method are front squats, which involves weight lifting a bar with 35 to 65 pound weights, or the thrusters, which involves squatting while holding two dumbbells weighing 15 pounds each, keeping them at shoulder length then on your shoulders as you squat. Not a recommended exercise for beginners. Photo: Getty Images
Short Duration Workout
Short duration workouts are time effective. Only have 20 minutes to workout? Try performing one exercise for each muscle group without rest. You would do a chest exercise for 12 repetitions followed by exercises for your back, shoulders, biceps, triceps, abdominals, calves and legs. Rest for one minutes and repeat for two or three cycles, or until you have reached 20 to 30 minutes exercise. Photo: Getty Images
Walk Briskly for 30 Minutes
Aim for consistency in a regular physical fitness regime. Walk briskly for 30 minutes each day at least three times a week. Don’t have 30 minutes? Try walking for 15 minutes during your lunch break and another 15 minutes after dinner. Photo: Getty Images
Exercise at Home
Don’t have time to get to the gym? Are gym membership fees not in your budget? Then, exercise at home with an exercise video or set up your own home gym with weights, treadmill, stationary bike or rowing machine. Time saved not sitting in traffic and driving to the gym is time spent exercising. Photo: Getty Images
Urban Hiking
You can get a great cardiovascular workout by using the stairs instead of the elevator. If the stairwells at your workplace are safe and accessible, use them for exercise. Hilly streets and safe, public stairways are options for urban hiking. Photo: Getty Images
Walk or Bike to Work or School
Turn commuting time into exercise time. If possible, walk or bike to work or school. If you must take the bus, train or ferry to your destination, walk the last mile. Photo: Getty Images
Use Resistance Bands
Keep an elastic resistance band in your desk. You can strengthen your chest, upper back, shoulders and upper arms in just a few minutes while sitting in front of your computer screen. Try this exercise two or three times a week. Photo: Getty Images
Bring a Water Bottle
Keep properly hydrated while exercising. It is very important. While at the gym, instead of stopping your workout to go to the water fountain, bring a water bottle with you. You will save time and keep hydrated. Photo: Getty Images
Stay Focused
When your exercise time is limited, keep focused. Plan your routine before walking into the gym. Focus on your workout instead of socializing. Photo: Getty Images
Avoid Peak Hours
For a peak performance workout, avoid working out during your gym’s peak hours. You will waste time waiting in line for workout equipment. Photo: Getty Images
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