Training programs for the busy...

I know, I know, we are all extremely busy. That's why I love a bit of interval or HIIT training. More effective for the overall fat burn, plus they are short and sweet and don't get too boring whilst also saving loads of time whether you are in the gym or training outside for real world activities like weekend park runs.

And when you can't be outside training, and you are in the gym doing cardio, try to keep it varied on the machines, i.e. alternate each session from the bike to the cross trainer to the treads so your body doesn't get stuck in a rut. You can even save some time in the cardio arena, and maximise your efforts by doing a shortened 'progressive push', by slowly increasing your exertion whilst taking minimal recovery breaks. The physical investment is harder and works your heart into the EPOC (after burn) training zone (so sustained over 70% of your max HR going into 85% and higher) which essentially means you are burning more calories/fat over the course of the next 12-36 hours.

Here is one gym-based programme that you can either dip in and out of (it's not all HIIT), or do the whole thing in one go:

Spend 5 minutes warming up prior to any exercise programme.

HIIT Session 1:

One minute interval splits on the cross trainer - 1 minute at your comfortable base pace, 1 minute at your uncomfortable but manageable pace, last 60 seconds at a sprint pace, then take 60 seconds to recover. Repeat upwards of 15-20 minutes.

MSE (muscular strength & endurance) portion:

Try the 'pre-exhaust' technique which means you do the resistance machine portion first, then go straight into the compound body weight move so you are really tiring out the muscle quickly and saving time at the gym:

LEGS

1. Leg extension x12 (no rest straight into number 2 below)

2. Weighted squats x12 (now you can rest for a bit, then repeat entire set, do 3 sets total)

1. Leg curl x12 (no rest, straight into number 2 below)

2. Weighted reverse lunge x12 (rest a bit, repeat doing 3 sets)

ARMS

Supersets

1 - chest press on a bench using dumbbells x12

2 - push ups off the bench x12

(rest after 1&2, then repeat two more times)

3 - tricep kick back (table top!) with DBs (lower weight) x8-12

4 - overhead tricep extension with DBs x8-12 (rest after 3&4, then repeat two more times)

CORE

On a mat:

1. Bird dog - Making a box with your body, alternate arm / leg lifts, squeezing glutes on the lift x12

2. Weighted glute bridges (on your back, butt lift and squeeze, hold for 10 seconds, lower, repeat)

(rest and repeat 1&2 several times)

Make sure you spend at least 5 minutes or more stretching after your workouts.

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