Short on time but still wanna get a good workout in?! Here are FOUR ways to make sure you’re getting the most bang for your buck when it comes to working out!
At Envision Fitness, we implement all four of these training styles in our bootcamp classes as well as in personal training.
Bootcamp sessions are 60 minutes long incorporating circuit training, supersets, timed rest and HIIT.
Personal training is usually 30 minute sessions incorporating more supersets and timed rest.
Circuit Training
Choose 3-4 workouts you want to perform. Perform them back to back with minimum to no rest. After completing all the moves, rest anywhere from 45 seconds to a minute. Repeat or pick a new circuit!
Supersets
Similar to circuit training but with only two exercises! Perform two exercises back to back with no rest! One of my favorite super sets involve a back exercise and then a bicep one
Timed Rest
If you really want to keep your heart rate up and keep moving, time your rests between each set. Keep them anywhere from 45-90 seconds.
HIIT or High Intensity Interval Training
Involves picking a movement, performing it all out for a short period of time (I.e 30 sec) and then resting for a short period (I.e 30 seconds). You can do all kinds of movements like plyometrics, sprinting, biking and more! You can also play around with the time on/off (like if you get more advanced, perform for 40 seconds, rest for 20).
Here is an example of a bootcamp circuit involving circuit training, HIIT and timed rests:
Perform each circuit three times. The first time through, perform each move 50 seconds on/10 seconds off, the second time, 40 seconds on/20 seconds off and the third time 30 seconds on/30 seconds off. Rest 60 minutes between each circuit.
1a. SA Shoulder press, left
1b. Single arm shoulder press, right
1c. Bicep curl
1d. Bent over row