It is rare I get an hour to devote to strictly working out. I am always fitting my workouts in between clients, practice, diet designs, and everything else. So more often times than not I have to carve out 20-25 minutes and use that for a workout.
So here is a quick circuit idea for you to try. This is mostly a lower-body centric circuit, as you are really burning out the legs with back to back movements.
1. Quick warm-up (dynamic movements)
2. Heavy Leg Press (10-12 reps)
3. Bridges, feet on a bench (20 reps)
4. Push-ups (20-25)
5. Ab plank (45 seconds)
I repeat these movements without any breaks, no resting, just one movement into the other. I do this as many times as possible for 20 minutes.
At the end of the 20 minutes I hop on a spin bike and do this interval:
1. 30 second warm-up
2. 90 seconds 90% exertion
3. 1 minute “medium” pace
4. 90 seconds all out
5. 30 seconds “cool down”.
The goal for this 25 minute workout is to elevate my heart rate, keep it up, and really tax my muscles into an almost burn-out situation. You should leave the workout tired, sweaty, and your muscles should be shaking!
This 25 minute workout should torch calories for you all day long, and with your elevated heart rate should help you burn the fat as well!
Make sure once you are done you hydrate and stretch!
You do not have to spend hours in the gym. In fact, if you are doing it right you shouldn’t want to be in the gym for an hour. Get in, work your butt off, sweat, and get out. Do this 3-5 times a week, and you are well on your way to meeting your goals!
As always, keep working hard!
Megan Williams Training