Time Efficient Training – No Time? No Excuse!

Time Efficient Training – No Time? No Excuse!

For the most part, we lead busy lives.

Time efficient training means getting the most benefit in the shortest possible time. Is there a way you can train in a short period of time whilst getting all of the benefits of a longer workout?

Yes!

High intensity, short duration workouts have been shown to increase growth hormone levels, mobilise fat stores, prevent overuse injuries and offer a fantastic glycogen-using workout. Perfect for anyone looking to improve their body composition.

There is a mis-help belief that CrossFit invented this style of training. They didn’t, but they certainly popularised the approach and made it more mainstream.

*Disclaimer* This isn’t a pro-CrossFit post. There are good and bad CrossFit boxes, so before you head to your nearest for coaching, check whether or not they are actually any good. This is just bringing attention to some of the workouts they have developed to make training more efficient!

CrossFit developed the time efficient training approach with their metabolic conditioning workouts (met con for short), developing super-high intensity workouts that for a while at least, revolutionised the general fitness world.

Before the CrossFit scene became mainstream, there was a belief in commercial gyms and and from trainers at the time that a workout had to last an hour or more. To be honest I’m not actually really sure where this came from, but there always was a ‘more is more’ attitude to training.

The metabolic conditioning approach to exercise changed many things for the better, encouraging gym goers to train at a higher intensity, benefitting from faster results, improved conditioning and reduced risk of injury.

Using the mantra of the lowest effective dose, you shouldn’t add any more than necessary into your sessions. I see lots of people trying to add in 5-6 chest exercises in a workout for example – why? Pick a couple of effective ones and use those – anyone who understands muscle contraction will know that hitting your muscles from countless angles is not going to promote any further growth.

So how do you do time efficient training?

• Reduce rest periods (maximum of 30 seconds between sets)
• Add in supersets to your workouts
• Work ‘for time’ rather than reps (as many reps as you can in a given time frame, rather than hitting a pre-determined number)
• Choosing compound exercises only
• Incorporating lots of gymnastic and bodyweight exercises (reduces time changing weights)
• Use multi-use pieces of kit such as dumbbells, barbells and kettle bells rather than machines. (Allows you to perform different exercises with the one piece of kit)

 
So if you are ever stuck for time and are thinking of skipping the gym, give these workouts a try. I understand if you are skeptical as to whether or not you can benefit in the same way that you would a longer workout, but done properly the CrossFit workouts listed below will push you harder than lots of the other training sessions.

The workouts listed below will last less than 20 minutes, meaning lack of time is barely an excuse. For technique guidance on the exercises you can check out youtube videos of people performing them.

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

“Fran”

21-15- and 9 reps for time of:
95 pound Thruster
Pull-ups

“Fight Gone Bad”

3 or 5 circuits, one minute per station. Count the number of reps performed and total them up at the end of the workout.

Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (For Calories)

These workouts are simple and look deceptively easy. The whole point is to keep the intensity high, the technique good and the rest periods short (if you even rest!) I have completed them all personally so can attest to their effectiveness and difficulty! These are the first generation of time efficient training workouts.

Whilst I don’t advocate this way of training all of the time, they are an excellent addition to your usual training routine. The high density nature of this training approach increases the rate of growth hormone release, helping to build muscle and burn fat – the goal of most people who are weight training.

Next time you are wondering if you can fit in a workout, try a short workout with brutal intensity and see how you feel! Time efficient training will revolutionise your results and the time it takes to achieve them!