There you are. Standing in front of two benches, a tiny weight rack, and a lonely bosu ball. You have 30 minutes to get in a workout before getting ready for that client dinner. What do you do?
"There you are. Standing in front of two benches, a tiny weight rack, and a lonely bosu ball. You have 30 minutes to get in a workout before getting ready for that client dinner. What do you do?"
We've all been there. This photo is of an actual hotel gym from a recent business trip of mine. The pain I brought on myself next would make even the Barry's Bootcamp crew jealous. Come to think of it, all the equipment used in many popular group classes can be found in any hotel gym.
I am going to show you the key to maximizing your time and burn as much fat as possible. That key is circuit training. A fancy word for moving from one exercise to the next without a break. Each exercise focuses on certain muscle groups so the rest of the body has a chance to recover. All the while, keeping your cardiovascular system pumping.
Begin with a light, two minute jog on the treadmill. This will warm you up and set a base heart rate.
You will be doing 3 sets of two different circuits. For each exercise, grab a light weight (between 10-25lbs) and perform as many reps as possible in 30 Seconds. Move immediately from exercise to exercise without break.
***Remember to move immediately from each exercise to the next without pausing. Take a 1 minute break after you've completed the entire circuit. Repeat this circuit 3 times.
3. Box Jump Burpee PushUp (you can also jump onto a bench)
***Repeat the circuit 3 times....and you're done!
As you progress there are two things you can do to increase the workout difficulty. One, increase the weight in any of the weighted exercises. Two, increase the number of reps you perform per 30 seconds (always maintaining control and form).
GO GET 'EM!
P.S. Don't make the rookie mistake and ruin your hard work by ordering pasta at dinner. Opt for fish, salad, or chicken.