Ask Away...: Quick Gym Workouts That Pack a Punch

Tuesday, November 18, 2014

Quick Gym Workouts That Pack a Punch

Many of us don’t think that we have time to go to the gym. However, this is false. Look at some of the fittest people out there: you get exactly the same amount of hours in the day as them. Sure, we’re all in different situations, but that doesn’t mean you can’t find just 20-30 minutes at least 3 times a week to get a good workout in. These workouts shouldn’t take you very long at all. Just remember, the more effort you put in, the more you get out of it.

HIIT Sprints

This kind of exercise is a fast and easy way to get cardio into your workout routine. It’ll improve your cardiovascular health, strip fat, and burn calories even after you’ve finished exercise. You can either do it for 15 or 20 minutes, depending on how much time you have. Always do a 5 minute warm up of quick walking/jogging before you begin sprinting.

When your warm up is over, all you need to do is sprint for 30 seconds, then rest for 30 seconds. Do that until the time is up! You can then do a little cooldown to get your breath back. Go as fast as you can handle. You shouldn’t be able to continue when the time is up. Give it your all!

All Over Body Resistance and Cardio

The sequence and intensity at which you do this all over body workout will make it a cardio workout too! You can include whatever exercises you like, just make sure you are working your whole body. For example:

  • Burpees.
  • Squat jumps.
  • Weighted lunges.
  • Press Ups.
  • Planks.

You should do this circuit 4 times, taking about 1 minutes rest in between each one. At the end you should be red, sweaty, and messy!


People think that doing hundreds of crunches will get them a flat stomach, but you need to target the whole of the stomach to get the best results. You need to include both upper and lower ab exercises, as well as oblique exercises. For example:

  • Toe touches.
  • Bicycles.
  • Crunches.
  • Heel taps.
  • Plank.

Repeat this in the same was as described in the all over body workout for the best results. You can do anything from 10-30 reps at a time.

Leg Workout

Our legs are our biggest body part, so they need to be worked out separately too. You can do a workout like this in the circuit form, as described above too. An example of a leg workout would be:

  • Squats.
  • Jump lunges.
  • Sumo jump squats.
  • Glute bridges.
  • Squat hold.

You can alter things to suit you as you progress and get fitter. I recommend starting at a lower rep and then working your way up as you get faster and fitter. Once you’ve reached about 30 reps for an exercise, it’s probably time to add weights. You can add weights sooner if you like, though! Weights will help you to get the results you want much faster.


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