5 Quick, High-Intensity Workouts That Get Results
Summer is a time for getting together with friends, enjoying the great outdoors, and perhaps taking a much-deserved vacation.
In short, summer is often when you are most busy.
If you're feeling squeezed for time this summer, these quick, high-intensity, and extremely effective workouts will get you in and out of the club in no time.
1. Jump Rope
Jumping rope can burn more calories than jogging. While you might worry about the impact of jumping rope on your knees, in reality a jump rope workout can be low-impact if done properly.
Try to jump on a surface that has some cushion, and make sure that you stretch properly beforehand. Aim to stay on your toes and use your body’s natural shock absorbers.
Jump rope for 1-3 minute intervals with marching or other exercises in between.
2. TRX
This workout originated as a Navy SEALS program and is now used in health clubs and training centers everywhere. The TRX system provides a total-body workout using a suspension trainer and your own body weight.
In addition to TRX-based classes at your Midtown club, you can also purchase your own TRX and hang it from a tree or a door. This free TRX app provides you with hundreds of exercises.
3. Tabata
Tabata is a high-intensity workout lasting just four minutes. You work out for 20 seconds, followed by a 10-second rest period. Perform 8 rounds of this for a quick and effective session. You can perform virtually any exercise tabata-style.
Try these:
- Burpees
- Shoulder press with dumbells
- Stationary or cycle bike
4. Pyramid Weight Workout
This workout is an excellent way to lift weights in a short period of time to create muscle fatigue. There are different types of pyramid workouts:
- Ascending: Increase the weight and decrease the reps.
- Descending: Decrease the weight and increase the reps.
- Triangle: Do both ascending and descending workouts.
Try this workout with weights:
- Chest Press Machine: Perform six reps of the heaviest weight you can do, 8 reps with a little lighter weight, and 10 reps of an even lighter weight
- Squats with Dumbells: 6, 8, and 10 reps with the weight getting lighter.
- Back Row Machine: 6, 8, 10 reps with weight getting lighter.
5. Body Weight Exercises
If you find your summer calendar too booked to make it to the club on a given day, or you're away on vacation, don't fret. You can use your own body weight to challenge yourself from your home or hotel room.
Try these body weight exercises. Perform 3 sets of 15 repetitions each:
- Push ups
- Squats
- Tricep dips
- Lunges
- Planks
The key to an effective, high-intensity workout is to push yourself to the point where you’re uncomfortable (but not in pain), and then to recover quickly before you do it again.
Get the most out of your workout so you can enjoy your summer.
It will be gone before you know it!