If you only have 20-30 minutes or less to get in a workout for the day, keep it simple with a few exercises done in as many sets as you can (AMSAYC). If it is a cardio day for you, try to do as much distance as possible within that time limitation. Either way, you can get an excellent workout quickly, whether you push for high intensity (high sets/distance) or moderate to low intensity, and pace yourself for the effort level you can achieve within that time limit.
This is not a race, so focus on good exercise technique. Sometimes, people rush through these workouts to do as many sets as they can within a time limit and hurt themselves or do ineffective half reps. The goal is continuously moving for the time allotted. Here are some ideas for both resistance training and cardio options:
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Upper-Body Circuit
It is best to arrange your sets to include opposing muscle groups or short cardio bursts so you can keep moving the entire time if you push the intensity in your workout window for the day. For instance:
Repeat AMSAYC in the allotted time:
- Pull-ups 5 reps (or assisted)
- Push-ups 10 reps
- Core exercise of choice 20 reps
- Dumbbell rows 10 reps/arm
- Dips or triceps pushdowns 10 reps
- Dumbbell biceps and military press 10 reps each
- Optional walk, jog or other cardio 1-2 minutes
If you limit the rest between exercises to the time it takes to transition from one to the next, you may get several sets and a fantastic pump out of this one. You are limited by time or ability for this workout, so skip any exercise you fail in the following sets, if needed.
Leg Day/Cardio Circuit
It does not take long to feel this workout, so it is up to you if you take walking rests or jogging rest breaks, depending on your conditioning. For instance:
Repeat AMSAYC in the allotted time.
- Run 400 meters or bike 2 minutes
- Air squats 20
- Lunges 10/leg
- Heel raises 20
- Dynamic stretches 1 minute
You can add weights or a weight vest to make this more challenging.
Full-body circuits can be done with this type of workout as well. Try an upper-body/lower-body exercise arrangement to produce a high-calorie-burning workout in whatever minutes you have available. For instance:
Repeat AMSAYC in the allotted time.
- Pull-ups max
- Burpees 1 minute (or push-ups 1 minute)
- Lunges 10/leg
- Kettlebell swings 10-20 reps
- Hanging knee-ups 10-20 reps
- Stretch or cardio 1 minute
The options are yours for cardio for max distance at any time you can. Run, walk, bike, swim, row, or do the elliptical machine or another option for maximum distance in 20-30 minutes. You may find these workouts more exciting on a time limit or feel too stressed at first. The goal is to try to do as much activity in as little time as possible to help you maintain your fitness goals.
Check out the articles at the Military.com Fitness Section for more workout ideas for all fitness levels. You will find hundreds of articles there to help beginners and advanced athletes of any age with fitness test prep, mental toughness, goal setting, strength training, nutrition and stress mitigation skills.
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