No time for excercise? Comando Steve shares 5 workouts ranging from 5 minutes to an hour. No more excuses!
Time is a pretty rare commodity in most people’s lives these days, especially for those of us with a couple of kids thrown in the mix. It’s hard enough organising your own life, let alone being responsible for a couple of little people who seem to be busier than you are! Just getting through your average Saturday sports day requires a level of logistics that my Commando unit would have been proud of!
Lack of time is one of the biggest excuses for not getting a workout done, but as I always say, There Are No Excuses! Regardless of whether you have 5 minutes, 20 minutes or an hour, there is a workout to suit what time you have. Train smart! Put together exercises that are high intensity, functional and that target as many muscles as possible. Aim to train hard, not long. Next time you have a few minutes to spare, shoot down your list of excuses and get moving.
No-Excuses 5 Minute Workout
Every minute on the minute for 5 minutes complete:
- 10 Sumo Deadlift high pulls
- 5 burpee
No-Excuses 20 Minute Workout
Complete as many rounds in 15 minutes of:
- 5 pull ups
- 10 push ups
- 15 squats
- 20 sit ups
5 minute stretch
No-Excuses 30 Minute Workout
Warm up: 5 minute row
3 sets of:
- 10 squats
- 10 push ups
- 10 pull ups
- 10 sit ups
With a continuously running clock do one kettlebell swing the first minute, two kettlebell swings the second minute, three kettlebell swings the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
5 minute stretch
No-Excuses 45 Minute Workout
Warm up: 5 minute jog
Complete for time:
- Run 1.6km
- 100 pull ups
- 200 push ups
- 300 squats
- Run 1.6km
Partition exercises as required.
5 minute stretch
No-Excuses 60 Minute Workout
Warm up: 5 minutes skipping
Complete for time:
- Run 2.5 km
- 50 box jump, 60mc
- 50 jumping pull-ups
- 50 kettlebell swings, 24kg
- 50 steps walking lunge
- 50 knees to elbows
- 50 push press, 20kg
- 50 back extensions
- 50 wall ball shots, 9kg
- 50 burpees
- 50 double unders
- Run 2.5 km
5 minute stretch
Source: Body and Soul
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