Since I’ve been exercising for a good while, I’ve found some ways to shorten my workouts, but they are still extremely intense! I still break it down into 3 phases:
- Phase #1: Warm-up on the treadmill (I usually do about 5 minutes)
- Phase #2: Dynamic Stretching
- Phase #3: The workout!
I separate the Phase #3 workout portion into 4 or 5 stations. I typically have 2 exercises per station, which are called supersets.
For the workout, you spend 5 minutes on each station. 10 reps for each exercise is called 1 set. The goal is to do as many supersets at each station in 5 minutes, with 3 supersets being the minimum goal.
When the 5 minutes are up, you move to the next station.
This is a workout that is done typically in 45 minutes max!
Here’s an example of a recent workout. I did it the morning after celebrating my 20th wedding anniversary. We celebrated at PF Changs Chinese Bistro – I had the Almond/Cashew Chicken. I ate too much (& still brought some home) – wow I don’t say that very often (LOL!) and I ate at 9:30 pm. But I digress…
This is what I did after warm-up on the treadmill & dynamic stretching:
Station #1: Jump rope. Did not superset it, but did 5 sets of 50 jumps. On even sets, I jumped on one leg, alternating legs on every 10 jumps.
Station #2: Stomach: 20 Knee tucks, 20 Russian twists with a 10 pound dumbbell = 1 superset. Did 5 supersets.
Station #3: Burpees with push-up combination. Did 3 supersets.
Station #4: Dumbbell rows (10 with each hand) and 20 bench jumps. A bench jump is when I jump on each side of a weightlifting bench while grasping it with my hands. I did 5 supersets.
Because of time, I only did 4 stations. This entire workout (including treadmill & stretching) lasted 35 minutes!