The most efficient workout if you have no time

As promised in my last post about losing fat, here’s my post about exercise.

So…You’ve decided you want to get back into shape? Good job! Unfortunately you, like everyone else, is strained for time.

Let me describe an average day:

  1. Wake up early in the morning late. Get ready Rush to work.
  2. Travel time to work is 1-1.5 hrs because of rush hour traffic.
  3. You answer emails, have meetings, do some real work, surf the net for 8-10 hours.
  4. Something urgent comes up… you have to work overtime.
  5. Leave the office 7 or 8pm. Take another 1 hour to get home.
  6. Eat dinner.
  7. Facebook+Twitter+Blogs+Internet+Downloaded Movie or Series.
  8. Go to bed when your eyes are too tired to look at your phone/tablet/computer/TV.
  9. Repeat steps 1-8.

Does this sound familiar? We’ve all had days like this. How could you ever fit a workout into a schedule like that?

Let me tell you now… It’s possible!

Here’s a workout that mixes strength training, an elevated heart rate, and compound movements to train your whole body. All with one move. Are you ready? Keep reading…

The Kettlebell Swing

Kettlebell Training Tabata Kettlebell Swing

Kettlebell Training Tabata Kettlebell Swing (Photo credit: PerformBetterEurope)

Kettlebell Training Tabata Kettlebell Swing Po...

Kettlebell Training Tabata Kettlebell Swing Position oben (Photo credit: PerformBetterEurope)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Yup. This one move, if done correctly and with proper form, will train your legs, glutes (butt), back, arms and even abs.

Repeat it for 10-30 minutes, and you’re working up a sweat and burning a lot of calories.

Do it 2-3 times a week, and you will build strength, muscle endurance, and burn fat.

How to get started on the Kettlebell

  • Buy or borrow a Kettlebell. Choose a weight that is not too heavy, but heavy enough. Women can start with 5-10lbs, while men can start with 15-20lbs.
  • Learn the Kettlebell Deadlift. You need to lift it correctly to set yourself up for a swing.

Kettlebell Deadlift

The Swing

  • Keeping your back straight (not rounded) swing it between your legs.
  • Then in one motion, extend your legs, squeeze your glutes, and just pull yourself upright. The weight will swing upwards with only a little force from your arms.
  • Repeat.
  • You can see more examples of the form here.

No time?

If you have only 5 minutes to spare, then do the swings for 5 minutes. You’ll probably be able to do 15-30 swings.

But trust me. If you try it for 5 minutes, you won’t want to stop. It’s fun! 🙂

Ready for more?

If the swing is getting easy for you, you can add more complex kettlebell movements to your workout. Mark’s Daily Apple has a compilation of some fun and challenging moves to try. Do a google search and you’ll see a lot.

My own workout

Last year, I followed the Stronglifts workout program. I went to the gym 3 times a week and lifted heavy weights for 45 minutes or so. But since my wife gave birth in December, I realize that I won’t be going to the gym that often. So I found a workout that I can do.

My plan is to workout 3x a week: 1 day sprints, 1 day Kettlebell workout, and go to the gym for to get my Stronglifts fix early Saturday morning.

So there it is. The one move that will help you reach your goals and take back control of your body. Don’t give up. Decide now that the moment you start feeling lazy, you will stand up, pick up the kettlebell and swing!

Can’t afford a kettlebell? Watch out for my next fitness post on The best workout if you don’t have money to spare.

‘Till then 🙂

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