How to Get In and Out of the Gym in 30 Minutes

Fitness & Training Tips
By Jade Loney
Jade Loney

About Jade Loney

I’ve always had a passion for health and fitness (I’m currently studying nutritional medicine.) However, it wasn’t until I started training at Ignite that I fell in love with CrossFit and the awesome community that came with it. CrossFit has helped me reassess what fitness means to me and shifted my focus to performance. The human body continually amazes me with what it is capable of and that fascination is what led me to become a trainer; to help others find their own strength and confidence! I’d love to make it to Regionals one day but even if I don’t, I’ll have enjoyed every step of the chase. If I’m not working I’m usually here training so if you see me on the floor please say hi! I don’t bite that much. 🙂

You’re busy, I mean, really busy. You’re working in a full time job, maybe you study as well; you have kids at home, meals that need to be cooked, clothes that need to be washed, and a whole tons of other responsibilities in your life. You don’t always have an hour to dedicate to a training session, sometimes you don’t have time to get into the gym at all!

Sounds familiar? 

This is a common thread I’ve noticed with many of our clients (and something I can relate to personally).

I want to share with you the three best ways I’ve found to turn my 1-hour session into 30-minute blitz. NOTE: Don’t get me wrong. I’m not suggesting you should do this every session – only when you need to.

Here they are…

1. Have No Scheduled Rest Periods
Your mission is to get in and out.
Today you’re in stealth mode, don’t even make eye contact with anyone and don’t let anyone stops you for a chat. Move through your program with lightning speed by ELIMINATING rest periods. That’s right – NO REST! This is going to up the intensity of your workout, so weights will probably need to be decreased.

2. Choose Just One Section of Your Program
You’ve made it to the gym, now it’s time to prioritise!
Pick just one section of your workout that will take 30 minutes. It can be the section you dread, the section you love, or just the one that you know needs work. This will be different for everyone; it might be 10 sets of heavy squats; or it may simply be spending 30 minutes working on mobility. If your goal is reducing body fat, a 20-minute aerobic workout may be the most effective workout for you.

3. Half All Sets But Do All Exercises
Basically you want to have your cake and eat it, too. And so you shall!
Complete every exercise with a reduced number of sets. If you normally do 4 sets, you’ll only do 2 today.
When reducing sets you may also need to increase the weight to keep your workout effective. It will be more challenging but you’ll be home in time to eat that cake and you’ll have already worked off the calories!

And there you have it!

30 minutes is still plenty of time to fit in an effective workout so the next time you find yourself struggling for time, don’t think you have to skip the gym. 30 minutes is better than no minutes.

One more thing!
Be sure to tell one of our trainers on the floor as soon as you arrive what you plan is so they can help get you in and out in 30 minutes.

And if you only have 10 minutes– do two 4 minute Tabatas!
A spicy combination of rowing / push-ups or sled push / slam ball will definitely have you feeling the burn!

 


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