{"id":4414,"date":"2023-03-19T14:41:58","date_gmt":"2023-03-19T14:41:58","guid":{"rendered":"https:\/\/eufad.com\/?p=4414"},"modified":"2024-01-04T16:07:25","modified_gmt":"2024-01-04T16:07:25","slug":"plan-b-short-workouts-that-will-save-your-day","status":"publish","type":"post","link":"https:\/\/eufad.com\/?p=4414","title":{"rendered":"Plan \u201cB\u201d \u2013 Short Workouts That Will Save Your Day"},"content":{"rendered":"

Like most serious sports athletes, you\u2019ll do whatever it takes to become successful.<\/strong> Because it\u2019s important, you\u2019ll find the time, make time, and commit to practicing specific sports skills, team practice\/strategy sessions, conditioning, strength training, and other necessary components. If you\u2019re a non-athlete, but enjoy exercising to get fit, lose fat, gain muscle, become stronger, or achieve another goal, you\u2019ll also find a way to train consistently if you\u2019re committed to achieving your goals.<\/p>\n

Both athletes and non-athletes occasionally face the reality of being pressed for time.<\/strong> That hour you thought you had now becomes twenty minutes. Work, school, family obligations, extracurricular events, unexpected emergencies, travel, etc. can get in the way of even the best-designed training schedule, thus Plan B \u2013 a shorter session \u2013 is employed. Plan B is still a plan, so it shouldn\u2019t render a training session useless. In fact, it can be a better fit in many cases, especially when it comes to conditioning and strength training exercise sessions.<\/p>\n

Plenty of legitimate research shows that brief, demanding exercise sessions produce results similar to lengthier, lower-level sessions (Study at McMaster University; National Institute of Fitness and Sports in Japan; Journal of Strength and Conditioning Research; European Journal of Applied Physiology; Journal of Strength and Conditioning Research). In other words, instead of a 45-minute session, a 20-minute session will suffice if you train really hard! Why not? That\u2019s an extra 25 minutes to devote to something else.<\/p>\n

Knowing that brief, intense conditioning, and strength training are effective, let\u2019s take a look at some examples.<\/strong> Literally, there are hundreds of exercise, drill, run, workout prescription, and time-to-complete combinations that can be used. That is a good thing because it will allow your specific situation to be addressed and you\u2019ll have plenty of variety to choose from.<\/p>\n

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Here are a few ideas:<\/p>\n

20-Minute Conditioning Workouts<\/h2>\n

Shuttle Runs<\/em><\/strong>
\nDynamic warm up \u2013 3:00
\n20 x 30 yards @ :08; recovery time @ :32
\nCool down \u2013 3:00
\nVersa Climber, Arc Trainer, Assault Bike, or Stair-Stepper<\/em><\/strong>
\nWarm up \u2013 2:00
\n16 x :30 hard effort\/:30 easy
\nCool down \u2013 2:00
\nBodyweight Circuit<\/em><\/strong>
\nDynamic warm up \u2013 3:00
\nAs many rounds possible in 15:00: 10 x push ups, 15 x squats, max rep chin ups, 50 x mountain climbers, and 15 x abs
\nCool down \u2013 2:00<\/p>\n

10-Minute Conditioning Workouts<\/h2>\n

Versa Climber, Arc Trainer, Assault Bike, or Stair-Stepper<\/em><\/strong>
\nWarm up \u2013 1:00
\n14 x :20 very hard effort\/:10 rest
\nCool down \u2013 2:00
\nBodyweight<\/em><\/strong>
\nDynamic warm up \u2013 1:00
\nBurpees with push up, walking lunges, and body weight ground pull up \u2013 each for as many reps possible in 2:30
\nCool down \u2013 1:30
\nSprints, Shuttle Runs, or Other Running Drill<\/em><\/strong>
\nDynamic warm up \u2013 1:00
\n20 x all-out effort @ :05; recovery time @ :15
\nCool down \u2013 2:00<\/p>\n

20-Minute Total Body Strength Training Workouts<\/h2>\n

One of Everything<\/em><\/strong>
\n1:00 rest between sets \u2013 achieve overload within listed rep ranges \u2013 use barbells, dumbbells, plate-load or selectorized machines.
\nChest Press x 10-14
\nLow Row x 10-14
\nOverhead Press x 8-12
\nPulldown x 8-12
\nDips or Incline Press x 8-12
\nLunges x 6-10 each leg
\nLeg Press x 12-16
\nGlute-Hamstring Raise x 8-12
\nAbdominals x 15-20
\nSuper Set<\/em><\/strong>
\nNo rest between exercise pairs \u2013 1:00 rest between segments \u2013 achieve overload within listed rep ranges or max reps \u2013 use barbells, dumbbells, plate-load or selectorized machines.
\nOverhead Press x 8-12
\nPulldown or Chin Ups x 8-12 or max reps
\nOverhead Press x 8-12
\nPulldown or Chin Ups x 8-12 or max reps
\nChest Press or Push Ups x 8-12 or max reps
\nFace Pulls x 8-12
\nChest Press or Push Ups x 8-12 or max reps
\nFace Pulls x 8-12
\nDips x max reps
\nUpright Row x 8-12
\nDips x max reps
\nUpright Row x 8-12
\nSquat x 10-14
\nLeg Curl x 8-12
\nSquat x 10-14
\nLeg Curl x 8-12<\/p>\n

10-Minute Total Body Strength Training Workouts<\/h2>\n

1:00 rest between sets \u2013 achieve overload within listed rep ranges \u2013 use barbells, dumbbells, plate-load or selectorized machines.
\nPush-Pull-Lower<\/em><\/strong>
\nIncline Press x 6-10
\nLow Row x 6-10
\nLeg Press x 10-14
\nDips x max reps
\nHigh Row x 8-12
\nRomanian Dead Lift x 10-14
\nLower-Pull-Push<\/em><\/strong>
\nSquat x 10-14
\nPulldown x 8-12
\nChest Press x 8-12
\nLeg Press x 8-12
\nUpright Row x 8-12
\nOverhead Press x 8-12<\/p>\n