Monday, April 30, 2012

10-Minute Home Workout Series 12: One Wicked Workout To Go



Conventional training says workouts have to be 45 minutes to an hour to be effective. However, it’s been proven time and time again, in order for a workout to be effective, it's not necessarily about the length of the workout, but more, what you do in the time you have. (However, if you’re training to improve or accelerate in sport-specific skills, this may not apply to you.)

If you've built an aerobic base (and this is important—you must have an aerobic base), you can take advantage of high intensity interval training. This means you can learn to do shorter workouts to get greater results.

There's no shortage of research proving that bouts of intense exercise of just 15–20 minutes can produce significant increases in health and fitness. And there’s also evidence to suggest that the consistent shorter workouts produce results faster than their longer counterparts!

After watching the video (above), please go over my coaching tips and advice (below) carefully before executing the workout—this can help you perform your best to achieve results and prevent injuries.

Here is the list of exercises and program description for this time-based interval workout: One Wicked Workout to Go!

30 seconds - Palm plank knee drive twist
30 seconds - Mountain climbers
60 seconds - Half turn snowboarder burpees
30 seconds - Jump jack air
30 seconds - Shoulder tap push-ups
60 seconds - Burpee long-jump
30 seconds - Triceps push-ups (with knee drive)

Perform the exercises above at your maximum effort according to the timed intervals (with little to no rest). Then, take a 30 second break and repeat the entire sequence once more. Feel free to throw in a third round if you're feeling particularly strong that day! ;) And be sure to spend at least 5-10 minutes stretching after.

Once again, I can't repeat this enough — please do a quick warm up (at least 5 minutes) before you even attempt any of my 10-minute workouts. Example: perform couple minutes of jump jacks, couple minutes of running on the spot, and be sure to go over each and every exercise in the workout slowly as part of your warm up so your body can get familiar with the movements and adapt accordingly when you start the actual workout.

Because it is a short workout, it has to be intense in order to produce optimum results. So remember, you need to be working at your maximum effort throughout the entire 10 minutes with little to no rest.

Be sure to perform the modified moves first (even if you're an advance, and especially if you're a beginner or an intermediate). Please don't just jump straight in without practice or building an aerobic base first or you may risk injuries. 

It's important to understand that everyone's "best" or "maximum effort" is going to be different based on their current fitness level. So just focus on doing your best because your best will make you better and get you results. Also, remember to be consistent! Perform these 10-minute workouts 4-5 times a week, or every other day for best results!

Gauge how you feel and plan your “workout days” accordingly. Do not try and work over extremely sore muscles. Know when to take a break and rest for the day if you’re too sore to workout. Instead, go for a light jog until you feel ready to go intense again. Just be consistent when it comes to moving your body! :)

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