Five 5 minute workouts

December 30, 2008 at 12:35 pm 4 comments

I hear often that there is just not enough time to work out regularly so I have come up with some alternatives for those who can only spare 5 – 10 minutes.

These workouts aren’t meant to replace the normal 30 minute sessions but can help you stay active and maybe motivate you to work more.

1. The principal is based on Tabata which originated from Japanese research.

Tabata protocol says that you work intensely for 20 seconds and rest for 10 then repeat for 8 times which equals 4 minutes.

Example 1 goes like this

20 seconds of pushups 10 seconds of rest

20 seconds of lying hip-extensions 10 seconds of rest

20 seconds of pushups 10 seconds of rest

20 seconds of lying hip-extensions 10 seconds of rest

20 seconds of pushups 10 seconds of restsingle-leg-squat

20 seconds of lying hip-extensions 10 seconds of rest

20 seconds of pushups 10 seconds of rest

20 seconds of lying hip-extensions 10 seconds of rest and you are finished.

Now just stretch where you are tight and preferably use a foam roller for myo-facial release.

2. Stick-ups/rest   one leg dead lift/rest 

3.Pull ups (feet on ground)/rest  Side Brace/rest

4.One leg squats/rest  Mountain climbers/rest

5.Dips/rest   Fit ball tucks/rest

So there you have a week of workouts and you don’t have any reason to not workout.

Tim

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Entry filed under: Exercise.

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4 Comments Add your own

  • 1. Fred  |  January 18, 2009 at 3:08 pm

    Great site, Tim! Just came across itfrom Craig Ballantyne ‘s TT site…thanks for the post on Tabatas…I’ve started doing them once a week just to change things up. Trying to lose about 20 lbs. of fat around my middle and everything I’ve read points to intervals, tabatas or stength training.

    Putting you in my favorites…looking forward to more!
    Thanks!

    Fred

  • 2. Pete Buggy  |  January 18, 2009 at 5:51 pm

    Hi Tim, on my bus i have a small workout that i do between runs.Push ups with feet on seat and hands on luggage rack. This also allows for deep extension push ups. This is followed by V sits . After that is dips on the seats then walking lunges up the aisle. If i have a bus with over head hand rails then i’ve got chin ups and lateral pull ups as well. So if anyone sees a bus driver exerciseing in his bus, It’s probably me.
    Pete.

  • 3. Tim James  |  January 20, 2009 at 11:36 am

    Thank you for your kind words Fred.
    Yes Craig is the master of simple workouts that give results hands down. I have been following him for more than a year.
    I look forward to your progress now you are following me on twitter.

  • 4. Tim James  |  January 20, 2009 at 11:38 am

    Pete that is fantastic ingenuity. There really is no excuse for missing out on workouts wherever you are.
    You would probably be one of Brisbane’s fittest Bus Drivers 🙂
    Thanks for your comment
    Tim

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