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working out - in a rush
What if you still want to get a workout in but can't spend an hour or more at the gym? There are a couple good solutions to this questions depending on what type of work out you are looking for, and for how long you are going to be in this time constraint. First, there are circuit training work outs that you can do in about 20 to 30 minutes. This will give you a full body workout in under a half hour. doing this three times a week is going to allow you to stay in good shape until you can get back on your normal work out schedule. to find out more information on circuit training check out my previous post. Circuit training is a form of interval training and so there are many other options there as well. Now, what if you are not looking to do so much cardio and want to hit the weights. The two best exercises to do when you are limited on time would be bench press and squats. Now, I never recommend to just do these two exercises. In doing so, you would be failing to properly work out your core muscles and secondary muscles used while lifting. The reason these are the best to do on a time crunch when you are looking to build is because they involve the most muscles in a single exercise. Bench press involves the chest and triceps but also requires the help from secondary muscles to help in the stabilizing of the weight. Squats allows you to work out your quads, hamstrings, glutes, and calf muscles all in one. You are also going to be working your core a little bit as well as the inner and outer thighs. Squats and push ups (bench press) can both be done virtually anywhere. They can also be adjusted to give you a good work out even if no weights are available. There are a number of exercises that will allow you to get a good work out in under half an hour and they usually focus on the cardio aspect of training. If you are looking to just pump some iron in your spare 30 minutes out of your extra busy schedule, focus on doing squats or bench. You can alternate also. This will allow you to maintain and keep your body used to training instead of taking a two or three week break because of traveling, work, kids, school,...life. Plus if you are use to a much more ridged routine this will give you a good break from your work out and allow you to come back harder and stronger when you can return to a longer or more focused work out
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