Posted on 17 November 2017
Lately it seems like everyone is running around trying to fit so many things into the day. If you ask someone how they are, they’ll reply with a sigh and a solemn outpour of ‘busy’. It seems that busy has become the new tired.
It does make you wonder though, how people juggle kids, a full-time job, hobbies, the gym and a whole host of other things.
Witchcraft, we hear you cry! Well, we have the answer on how to optimise your workout so you get more in less time. So, put down your pitchforks and try one of these highly effective workouts instead.
Made mainstream-popular by Kayla Itsines, Plyometric training is essentially adding a jump to your usual static moves. For example, convert a regular squat into a jump squat or lunges into devil jumps… uh, we mean jump lunges.
What Are the Benefits of Plyometric Training?
Plyo training is full of explosive compound movements, so the goal here is to really maximise your output of every rep, meaning the intensity of your effort is high. Get ready to drip in sweat and pre-book your taxi, as the DOMS is real with this one.
Who doesn’t love a cheeky multi-task?! We do – we are all for making small changes for big results and hitting two birds with one stone. Here’s how to maximise your cardio with some weights… and we warn you, you may hate us for a long time (but it’s oh so worth it!).
If you’re on a power walk, up the incline on the treadmill and strap some ankle weights on or, if you’re a seasoned runner, add a weighted vest. Yup, this simple change will see your heart rate and calorie burn shoot up.
Though, if you opt to add a weighted anything to your workout, make sure you start small and build yourself up and that your form is on point. There’s a big difference between your usual run and a run with a weighted vest. While it will give you great results quickly, do not sacrifice your health to achieve it.
What Are the Benefits of Weighted Cardio?
Adding weights to your workout increases the intensity of the moves, so your usual run will level up and you’ll use more muscles to power through, meaning more calories burnt and more fat loss. Result.
Not only that, you’ll build strength endurance, making you stronger. Yaaaas.
High-intensity interval training (HIIT) has been hailed the holy grail of workouts, helping millions of people around the world get into shape, and one of the easiest variants is interval sprints.
Simply choose a distance or time frame – either on a treadmill or outside – and run for as fast as you can for your chosen distance/time. When you’ve reached it, either walk or stop for around 30 seconds before repeating. Go for 20 minutes or so and you’re done.
One of the most effective breakdowns is 40 seconds on to 20 seconds off (active rest or complete break).
What Are the Benefits of Interval Sprints?
Not only does this high-intensity workout torch body fat, but it’s a full-body workout that can be done anywhere and at any stage of your fitness journey. No matter how fit you are, interval sprints will be tough – provided you put in the effort and constantly push yourself.
This type of exercise sees your heart rate shoot up when you’re working and drop significantly while you’re recovering, so it’s a killer, but the fat burn is worth it. Oh so worth it.
A Tabata workout is another form of HIIT, but this time, instead of sprinting, it’s usually circuit-style workouts, such as bodyweight exercises.
Created in Tokyo, Tabata workouts last only minutes, where you push yourself for as hard as you can for 20 seconds, with a 10 second rest, for a four-minute period.
Moves include push ups, squats, mountain climbers and the love-to-hate burpees, including many more powerful moves that see big results.
What Are the Benefits of Tabata Training?
Tabata increases your aerobic system, so improving your cardiovascular, while helping to get rid of fat quickly.
These types of workouts show that you only need a little bit of time to have an effective workout, provided that you push yourself as much as you can in the time that you’re working.
Give it everything you’ve got and you will see the results.
Looking for more workout inspiration? Why not check out our range of funky gym leggings to make your session as bright and bold as you.