7 Time-Saving Fitness Tips

Use these fitness tips to get more results in less time!

Tips For Saving Time on Your Exercise Routine

"Determine that the thing can and shall be done, and then we shall find the way."
- Abraham Lincoln

A lot of people think they need to work out two hours per day to get lean and healthy. We put so much pressure on ourselves that failure is inevitable.

I have always contended that a workout should fit into your lifestyle and that the number of days and time spent working out should be realistic.

Consistency and shorter duration workouts is the key to this game.

That being said, I've constructed some helpful tips to make your workouts shorter, but just as effective as one longer bout. Your goal is to create a minimal fitness plan for success. All you need is a few days per week and sessions lasting approximately 30 minutes.

Short duration workouts not only are time effective, but also produce a positive hormonal state. Many studies conclude that long workouts produce a hormone called cortisol. Cortisol is a stress hormone that strips muscle and places high levels of stress on the body, thereby creating an unhealthy state.

Here are some tips to get you started:

Perform circuit training - Circuit training is simply performing one exercise for each muscle group without rest. For example, one would do a chest exercise for 12 reps, followed by back, shoulders, biceps, triceps, legs, calves and abs. Rest for 60 seconds and repeat for two to three more cycles or until you reach the 20-30 minute time limit. It's a great way to burn fat and limit workout time.

Design a split routine - You don't necessarily need to work every major muscle group in each workout. One day, work only your upper body for 20 minutes and then finish with 10 minutes of cardio. The next workout, do lower body and finish with 10-15 minutes of cardio.

Perform weights and cardio on separate days - One day focus only on cardio for 20-30 minutes, the next day weight train for 20-30 minutes. A few days later, yoga or Pilates for 30 minutes. It's an excellent way to balance your routine and stay invigorated.

Split your video tape workout - Lots of people love to exercise using video tapes and dance aerobic tapes. Who says you have you do it all in one session? Split the tape into two days (assuming it's an hour tape) and slightly increase your intensity level each day. You'll still get great results.

Weight/cardio mix - One good short duration workout method is to perform one weight training exercise followed by three minutes of cardio. Then, back to a weight training movement, then three minutes of a new cardio exercise. Keep repeating without rest until you achieve your 20-30 minute goal.

Walk briskly at lunch time three days per week for 30 minutes - Don't get caught up in the fact that it's not enough. We're looking for consistency - which will ultimately help you lose some fat and get fit.

No time for a 30 minute walk in one session? Split your workout into two separate times during the day. Walk in the morning for 15 minutes before work and then again at lunch or right after work. Studies show that it's just as effective one 30-minute session.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

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Time Saving Tips

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Commonly question about 7 Time-Saving Fitness Tips

Question :

That darned Beep Test?

I need help and tips for passing the Beep Test.

I m almost in the Navy, and will have to pass the fitness test in about 6 weeks time. For the running part, we have to reach level 6.1 on the Beep Test. I know everyone seems to think getting to level 10 and above is SO easy, but I don t find it at ALL easy!! My average score is 5.5, and the highest I ve ever reached (once) was 7.1. I sometimes get level 6.1, which I need, but not often enough to feel confident for the test.

I m probably not training enough at the moment, but for the last year I ve been working harder. Currently, though, I m training roughly like this:

Beep Test 2-3 times a week (or less),
LOTS of walking,
Minimal jogging.

I m wondering if anyone can suggest more exercises I can do to help improve my running (endurance running), and the Beep Test in particular, and also if anyone has any tips for the actual Beep Test? (eg, pivoting on alternate foot each lap to save energy). Tips on breathing would help too!

Answer :
on running, try sprinting 20 yards to a certain point then back again. Do that a few times each day.
As for breathing, breath in through your nose and out through your mouth. Focus on taking bigger breaths too.
Good luck :D

Question :

That darned Beep Test?

I need help and tips for passing the Beep Test.

I m almost in the Navy, and will have to pass the fitness test in about 6 weeks time. For the running part, we have to reach level 6.1 on the Beep Test. I know everyone seems to think getting to level 10 and above is SO easy, but I don t find it at ALL easy!! My average score is 5.5, and the highest I ve ever reached (once) was 7.1. I sometimes get level 6.1, which I need, but not often enough to feel confident for the test.

I m probably not training enough at the moment, but for the last year I ve been working harder. Currently, though, I m training roughly like this:

Beep Test 2-3 times a week (or less),
LOTS of walking,
Minimal jogging.

I m wondering if anyone can suggest more exercises I can do to help improve my running (endurance running), and the Beep Test in particular, and also if anyone has any tips for the actual Beep Test? (eg, pivoting on alternate foot each lap to save energy). Tips on breathing would help too!

Answer :
I HATE the beep test.
As it is endurance, the best thing to do to train is run for a long time. The hardest thing about the beep test is that you are kind fo set to "maximum and increasing" as it s getting faster.
Start off as slow as you possibly can. Only go as fast as you need to. Breating through the nose is helpful.
I used to be a really good runner (kind of lost it though) and the best thing to keep you going is a goal in your head: for example, in the relay one year I thought I couldn t keep going but I thought about what it would be like to win it for my form and so maybe you could think about how much you want to be in the Navy. Push push push! It s unpleasant at the time, but pain is only temporary.
Another thing you could do is try and find a CD of the beep test and see if you could simply practice at that on your own.
Good luck!!!