{"id":4444,"date":"2023-09-20T18:57:52","date_gmt":"2023-09-20T18:57:52","guid":{"rendered":"https:\/\/eufad.com\/?p=4444"},"modified":"2024-01-04T16:07:16","modified_gmt":"2024-01-04T16:07:16","slug":"3-fat-loss-workouts-for-when-youre-in-a-time-crunch","status":"publish","type":"post","link":"https:\/\/eufad.com\/?p=4444","title":{"rendered":"3 Fat Loss Workouts for When You\u2019re in a Time Crunch"},"content":{"rendered":"

Commit yourself, put in the effort, and you will see excellent results.<\/em><\/p>\n

Commit yourself, put in the effort, and you will see excellent results.<\/em><\/p>\n

This article is for those who want to train but either dislike it or can\u2019t find the time. <\/strong>Alternatively, it is also for those seeking new result-producing workouts. Regardless of which camp you fall into, here are some workouts that will offer you good results with a minimal time commitment.<\/p>\n

Fat Loss Doesn\u2019t Need a Lot of Time<\/h2>\n

Believe it or not, you can lose fat, get stronger, and get in better condition even with minimal workout time per week. <\/strong>I promise it will work, but you\u2019ve got to commit to three key components:<\/p>\n

First, find a window of an extra ninety minutes twice during the week. <\/strong>Even though I am an advocate of time-efficient and demanding training, I am also a realist. I recommend the ninety-minute window because you need time to get to the gym, dress, train, cool down, shower, and get back to wherever you need to be.<\/p>\n

\u201cFind the time to train, even if it\u2019s minimal. I know you can set aside at least 1.8% of your time in a week.\u201d<\/em><\/h4>\n

There are 10,080 minutes in a week. The two ninety-minute time periods represent only 1.8% of your total weekly minutes. Find the time to train. It\u2019s there.<\/strong><\/p>\n

Second, give 100% effort during the actual workout. Going-all out is the key to these minimal-time exercise options. A workout session in itself does not burn a significant amount of calories, relatively speaking. It\u2019s the post-workout time that is key \u2013 when you require calories to replenish and rebuild your body. Dig a deep hole (hard workout) and then sensibly fill it in (diet and rest).<\/strong><\/p>\n

Which brings us to the third component \u2013 hole filling. What you eat is going to affect your goals whether the goal is getting stronger or losing fat.<\/strong><\/p>\n

    \n
  • Eat a proper balance of fat, protein, and carbohydrates.<\/li>\n
  • If you want to gain muscle, then create a calorie surplus.<\/li>\n
  • If you want to lose fat, then create a calorie deficit.<\/li>\n
  • Emphasize whole foods and minimized the processed stuff.<\/li>\n
  • Hydrate. Your body is 70% water.<\/li>\n<\/ul>\n

    I could get more specific but following the above will take you a long way.<\/strong><\/p>\n

    The Workouts<\/h2>\n

    Okay, on to the workout options. Here are three workouts you can mix and match over two non-consecutive days each week.<\/strong> Do them on Monday and Thursday, Wednesday and Saturday, or Thursday and Sunday. Whatever your schedule allows, plug the training days in.<\/p>\n

    Workout #1<\/strong><\/p>\n

      \n
    1. 300 Mountain climbers, whatever it takes. 4 x 75 reps, 2 x 150 reps, or 1 x 300 reps. Get to 300 reps somehow.<\/li>\n
    2. One-half of your bodyweight barbell squats for max reps. Whatever you can squeeze out with half of your body weight on the bar. 50 reps? 100 reps? 150 reps?<\/li>\n
    3. Chin ups x max reps x three sets with a 1:00 rest between each set. If you can\u2019t do regular chin ups, do low pull ups, Australian pull ups, or whatever you want to call them.<\/li>\n
    4. 200 jumping jacks.<\/li>\n
    5. 100 bent-knee sit ups. Don\u2019t anchor your feet. Can\u2019t do 100? Aim for 50 reps.<\/li>\n<\/ol>\n

      Workout #2<\/strong><\/p>\n

      Use a resistance where you can achieve only one-half of the target repetitions in one set, then work your way to the total rep goal.<\/p>\n

        \n
      1. 50 dumbbell or medicine ball squat-to-overhead presses<\/li>\n
      2. 30 burpees<\/li>\n
      3. 100 bar or dumbbell overhead presses<\/li>\n
      4. 150 leg presses<\/li>\n
      5. 100 dumbbell or barbell bent-over rows<\/li>\n<\/ol>\n

        Workout #3<\/strong><\/p>\n

        One time through this exercise menu. Use a :40 to 1:00 rest between each exercise. Use a resistance that makes it difficult to achieve the prescribed reps.<\/p>\n

          \n
        1. Low\/seated row x 25 reps<\/li>\n
        2. Leg push (squat, leg press, or deadlift) x 20 reps<\/li>\n
        3. Push up x max reps<\/li>\n
        4. Pulldown x 15 reps<\/li>\n
        5. Leg push (another squat, leg press, or deadlift) x 15 reps<\/li>\n
        6. Overhead press x 15 reps<\/li>\n
        7. Upright row x 15 reps<\/li>\n
        8. Leg push x 10 reps<\/li>\n
        9. Incline press x 15 reps<\/li>\n
        10. Bicycle crunch x 150 reps<\/li>\n
        11. Romanian deadlift x 20 reps<\/li>\n<\/ol>\n

          Then, do the total body finisher.<\/strong> Four rounds with minimal rest between each.<\/p>\n

            \n
          1. Dumbbell squat x 5<\/li>\n
          2. Bent-over row x 5<\/li>\n
          3. Overhead press x 5<\/li>\n
          4. Push up x 5<\/li>\n<\/ol>\n

            Find the Time to Train<\/h2>\n

            Find the time to train, even if it\u2019s minimal. I know you can set aside at least 1.8% of your time in a week. Doing something is far superior to doing nothing.<\/p>\n

            Remember, four may be greater than two, but digging two holes is much better than digging none.<\/strong><\/p>\n

            Check out these related articles:<\/p>\n

              \n
            • The 3 Pillars of Fat Loss<\/li>\n
            • Safe and Sane Fat Loss<\/li>\n
            • A Step-by-Step Approach to Successful Fat Loss<\/li>\n<\/ul>\n