THIS WAS BY REQUEST
I was recently asked for workout recommendations for those who have very little time to exercise. My immediate thought was to say that we all have the same amount of time and that we can prioritize that time as we choose.
But I didn’t want to be impertinent or non-responsive.
My own workouts have changed drastically over the years. When I started, and after initial advice from others, I wanted to train as heavily as I could manage. These were times of my most noticeable growth. I worked out 3 times per week and usually at least an hour for each workout. This plan continued for many years, though I would have layoffs because of sports activity.
In my senior years, I have developed routines that last 30 minutes per day. This is equally divided by resistance and cardio parts. I work upper body and cardio one day, abdominals, calves and neck the next day, also finishing with cardio.
If I were to eliminate the cardio part, I would be doing 15 minutes per day. Please note that with heavy and lengthy workouts, I required rest the next day to restore glycogen levels and to let my body grow. As of now, I can do daily workouts, since I don’t stress my muscles as before. In my daily workouts, I still don’t work the same body parts on consecutive days.
Here are my routines before doing the cardio part:
Upper body –
- 50 resistance band pulls – to waist, then chest, then face
- 30 reps, Bullworker Bow Classic seated press downs, with hold at end
- 2 sets and 15 reps each – dumbbell bent over rows (1 set each arm)
- 20 reps, resistance band chest pulls.
- 1 set and 12 reps, Bullworker Steel Bow chest compression, followed by lengthy isometric hold
- 2 sets and 15 reps each – dumbbell curls, with stable arm above elbow (1 set each arm)
- 2 sets and 25 reps, overhead dumbbell triceps extension
Alternating the next day with neck, calves and abdominals –
- 100 reps neck stretches (looking upward and stretching neck right, left and upward)
- 100 reps calf raise, with foot positions straight, to right and to left
- 100 reps seated twists (twisting right and left while keeping head stable)
- 50 reps leg raises while sitting on the floor
- 100 crunches
- 50 V-ups
Click here for an excellent video by Popsugar. It’s for beginners. Take a look!
Helen Mirren is pictured below, at age 76. She apparently has great genetics, but she also works out with a very simple routine, the Royal Canadian Air Force plan, which must be finished in 12 minutes.
Here is my article on Helen, which includes her workout routine.
THERE IS NO SHORTAGE OF QUICK WORKOUT ROUTINES
I will.soon present a list of short workout videos by Amazon, but first I have several images that are self-explanatory.
RESOURCES
You will find below a lengthy list of brief workout routine videos. These are available from Amazon. As an Amazon affiliate, I may earn from qualifying purchases. These are very reasonably priced.
Maggie Brinkley specializes in the 15-minute workout, for differing points of emphasis. Here are workout selections to consider, all of which are for 15 minutes:
- High intensity interval training
- Full body burn
- Cardio burn
- Arms and core workout, with weights
- Legs and booty workout, with weights
- Yoga stretch
- Yoga flow
- Cardio flow, with weights
- Lower body chisel
- HIIT tabata workout, with weights
- Core challenge
- Upper body sculpt – only $.99
- Get chisel’d
- Stretch and recover
Note – Maggie Brinkley’s 15 minute workouts fit my topic well, but there are plenty of other short workouts to consider. Just scroll around from the links.
Also from Amazon:
- Resistance bands – this is just one selection. Scroll around for others.
- Light dumbbells
- Crunch device – to protect back and neck during floor exercises
- Whey protein powder – for lean muscle mass
Dick’s Sporting Goods is having significant year-end clearance sales. 50 % and more for some items. Online only.
CONCLUDING
This has been my attempt to show that anyone who is seeking a workout routine of 15 minutes or less will have plenty of options to consider. Long time workout people will simply shorten what they are doing if they are in a rush. This article is not for the veteran trainer, though they can most likely see a few new routines. But, primarily, this is for those who know they need to exercise, but who need a bit of guidance, a path to follow.
15 minutes is 1.042% of a day and some workouts take even less time than that. Who doesn’t have this much time to devote to a stronger and healthier body – slightly over 1% of your day?
It really does come down to how we prioritize the time we have – and we all have the same amount of time per day.
Please consider a lifestyle of health and fitness. You will never regret that choice!
Leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Be well and use your time wisely!
