The Power of Doing Less
Q: How much time do you need to spend exercising to make an impact?
The truth is, not very much. And definitely not as much time as most people believe. Consistency is more important along with the type of exercise you chose to do.
Q: What is the best type of exercise to do?
To get the most bang for your buck, resistance-based training and/or bodyweight training at a high intensity. Ditch the massive bouts of cardio which is both boring and incredibly inefficient.
Q: What if your schedule is unpredictable and the amount of time you have to exercise can change?
Establish a plan for the following three scenarios:
a) You are not pressured for time and have an unlimited amount of time to spend exercising
b) You are somewhat limited in how much time you have to spend exercising
c) You are extremely squeezed for time and have no more that 15 minutes to spare
Q: What should my workouts look like for each of the three scenarios above?
a) Unlimited time: The routine should be extensive covering aspects such as mobility, core-specific training, combinations, full-body compound movement resistance training, energy system development, and regeneration techniques such as foam rolling.
b) 30 minutes max: A great way to use your time is to build timed circuits. For example, you could do push-ups, squats, pull-ups, and lunges. Do 10 reps of each exercise for 4 minutes non-stop and then take a break for 2 minutes. Repeat that cycle 5 times and there is your 30 minutes.
c) 15 minutes max: Although you may think that there is no point in doing anything when you only have such a short period of time, that is not the case. You can still be very constructive. For example, if you have access to a Schwinn Airdyne you could do intervals on it and get some great high intensity work in. You could also do sprints outside or on a treadmill at incline. You could use the Battling Ropes or even a small bodyweight circuit.
Q: What if my life is just too busy for even 15 minutes of exercise – is there any other way?
No. The excuse of not having enough time to exercise is exactly that – an excuse – and a very lame one at that. Everyone has at least 15 minutes of spare time in his or her day to devote to moving. If you don’t, then you need to take a close look at your life and change that. Moving well and moving often is a fundamental human must-do. It should be mandatory for you – every single day. The length and quality of your life depends on it.
