Maybe we can't turn back time like Cher but you always have time to squeeze in a workout. A demanding schedule might make you feel down but, you are definitely not out. The good news is it only take a matter of minutes to get a well-rounded workout in. Here are some quick training tips to maximize on a time crunched workout:
1. DO A SINGLE SET:
One set of an exercise can actually have the same great benefits as multiple sets. Believe it or not, a recent study published in the Journal of Sports Medicine and Physical Fitness found that untrained women who performed a single set of six to 10 repetitions to muscular failure for leg presses once per week for eight weeks improved leg strength just as much as the group of women performing one set twice per week.
2. TRY A NEW SPLIT
If you are used to working out one muscle group a day, mix it up! When short on time, train more muscles groups at once by doing two or more body-part split or full-body workout.
3. COMPOUND IT
Work more than one muscle group at once by doing a compound move. For example, instead of doing a leg extension (simple move) do a squat (compound move). Now you are hitting the core, hamstrings and glutes all at the same time. More bang for your buck in less time!
4. CONSIDER YOUR GOALS
Aiming for fat loss, lean muscle mass, or just general fitness? When you're short on time, train specifically for your goal. Cardio or circuit training for fat loss and heavy weight-training for muscle gain.
5. THINK BALANCE
If your going to train two muscle parts at once, try to train the opposing muscles like quads and hamstrings, biceps and triceps, or back and abs to promote balance in your physique.
Sources: Oxygen Magazine