Struggling for time? 5 quick and easy workouts to keep you going this week.

5 x 15min workouts that you can use when you don’t have time to get to the gym

Let’s start with, it’s always better to get into the gym when it comes to training. You have access to more equipment, there are other people there to support you and work with you, you have coaches that can help you with your technique, intensity or motivation levels. And it’s good to get out of the house and be in an environment that feels great and that you’re not in charge of.

In saying that, it’s not always that easy to get in.

There’s work, kids, family and everything else that life decides to throw at us (sometimes all at once).

So here are 5 workouts that you can do with minimal equipment to at least get a bit of a sweat and high heart rate on the days that time is against you.

#1

Warm-up required: 5 mins              Time to complete: 10 mins                  Difficulty: Beginner

Equipment required: None

Workout:

3 rounds for time:

12 Burpees

50 m sprint

Workout flow:

  • Set 2 markers 50m apart.
  • Starting behind the first marker. Once your timer begins, complete 12 burpees with your chest touching the floor at the bottom and jumping to full extension with your hands touching overhead at the top of each rep.
  • Once you have completed your 12th burpee, sprint to the other marker (50m away).
  • Turn around and complete another 12 burpees.
  • Continue until you have completed 3 rounds of; 12 burpees & 50m sprints.

This one is great if you are short on time and want to get a whole body workout in just a few mins.

SCORECARD:

1st time: _______________       2nd time: _______________ 3rd time: _______________

      Date: ____/____/____                    Date: ____/____/____             Date: ____/____/____

Variations: __________________________________________________________________

____________________________________________________________________________

#2

Warm-up required: 5 mins              Time to complete: 15 mins                  Difficulty: Intermediate

Equipment required: Minimal (Dumbbells) **The challenge weight for this work

Workout:

Complete 3 rounds of the following as fast as possible:

10 DB snatches (Left)

10 DB snatches (Right)

10 Lateral burpee over DB

100m sprint

60s rest

**Aim to beat your team each round.

Workout flow:

  • When the timer starts, pick-up your dumbbell with your left hand and complete 10 snatches. The weight should touch the ground and go to a straight arm overhead position on every rep.
  • Then complete the same on your right arm
  • Drop down to the bottom of the burpee with your chest on the ground. You should be lying parallel to you dumbbell. Jump back up to your feet and then jump sideways over the dumbbell. Continue until you have completed 10 reps.
  • Sprint 100m (50m up and 50m back).
  • Record the time you get when you cross the finish line.
  • Rest 60s
  • Start again.
  • Continue until you have completed 3 rounds.

Choose a dumbbell that you can snatch well and will be a bit of a challenge over 30 reps per arm.

SCORECARD:

Date Round 1 Round 2 Round 3 Total

Variations: __________________________________________________________________

____________________________________________________________________________

#3

Warm-up required: 5 mins              Time to complete: 10 mins                  Difficulty: Intermediate

Equipment required: Minimal (An Airdyne)

Workout:

6 rounds of:

22 calories on the assault bike

45s rest

**Hit 22 cals as fast as possible then rest for 45s before going again.

Workout flow:

  • Start sitting on the bike with it set correctly to your height.
  • When your timer starts, complete 22 calories as fast as possible
  • Rest for 45s
  • Continue until you have completed all 6 rounds.

A great heart rate burner. It will have you breathing dripping with sweat, your heart rate will go through the roof and your legs will be on fire. ENJOY 😀

SCORECARD:

1st time: _______________       2nd time: _______________ 3rd time: _______________

       Date: ____/____/____                    Date: ____/____/____             Date: ____/____/____

Variations: __________________________________________________________________

____________________________________________________________________________

#4

Warm-up required: 5 mins              Time to complete: 10 mins                  Difficulty: Beginner

Equipment required: Minimal (Wall ball & Barbell)

Workout:

Complete 21-15-9 reps of:

Wall balls (9kg / 6kg)

Empty barbell thrusters (20kg / 15kg)

(10 mins)

Workout flow:

  • When the timer starts, complete 21 reps of the wall ball shots. Make sure that your hips drop below parallel and the ball hits the 9’ or 10’ target.
  • Once you have completed the 21st wall ball, move to the empty barbell and continue to complete 21 reps. Again, focus on staying upright and having your hips go just below parallel before standing up and pressing the bar to full extension.
  • Place the barbell on the floor after the 21st rep, move back to the wall balls and start again. Only this round complete 15 reps of each.
  • On the last round complete only 9 reps of each movement and then record your time.

A great whole body workout. Your legs, your shoulders and your lungs will be screaming at you, and you’ll love it. Perfect for a little cardio burning at the end of a weights session.

SCORECARD:

1st time: _______________       2nd time: _______________ 3rd time: _______________

       Date: ____/____/____                   Date: ____/____/____              Date: ____/____/____

Variations: __________________________________________________________________

____________________________________________________________________________

#5

Warm-up required: 5 mins              Time to complete: 7.5 mins                  Difficulty: Beginner

Equipment required: Minimal (Deadball & Rower)

Workout:

Complete 1 round of:

3 min ME calorie row

1 mins rest

2 min ME DB over shoulder

30s rest

1 min ME Burpees

Workout flow:

  • Start on the rower, with the damper settings at your preferred level and your feet in correctly.
  • When the timer starts complete as many calories on the rower as possible in the first 3 mins of work.
  • Once the 3 mins has finished, record how many calories you completed and rest for the next 60 seconds.
  • As soon as the 60s rest is complete you will then complete as many reps of deadball over shoulder as possible in the next 2 mins.. Make sure that you pick the deadball up from the ground and have it travel over the top of your shoulder, right next to your neck for a full rep.
  • When the 2 mins of deadball over shoulder is complete, record the amount of reps you completed and rest for 30 seconds.
  • As soon the 30 seconds has finished, start your final minute of burpees and complete as many burpees as you can in the final 60 seconds. Make sure that your chest touches the ground at the bottom and you stand all the way up to a fully extended body with your hands touching overhead at the top.

Perfect if you only have a few mins to spare and you want to get a good whole body workout in.

SCORECARD:

1st score: ______________      2nd score: ______________ 3rd score: ______________

        Date: ____/____/____                  Date: ____/____/____            Date: ____/____/____

Variations: __________________________________________________________________

2019-03-14T14:32:53+11:00

About the Author:

Denee Lalouette
A UFT PLAYground is a place that people of all shapes, sizes and ages learn to develop their movement abilities through an infinite learning and development program. UFT PLAYgrounds have been created to re-inspire our natural ability to move, create, adapt, re-act, connect, have fun and of course PLAY. PLAYgrounds have been developed to allow people to feel and explore their own abilities by utilising a multidimensional, infinite, creative and PLAYful approach to training. We live in a world full of specialists and obsessions. At an ever increasing rate, people are specialising more and more, in their jobs, in their businesses, in their sport and in their training. The result, is a backward step in human evolution. By specialising, we limit ourselves to thinking that 1 particular way of doing things is the right way, or the only way. We promote creativity, not only in movement and training methodologies but in thinking in general. A UFT PLAYground is created to provide the general public with an opportunity to PLAY across multiple styles of training and moving, to be able to progress in the training methods that they become passionate about or that excites them and to be a part of a community that promotes more than just fitness. The “fitness” industry above all others has brought about a need to specialise in order to achieve anything, and majority of what we do for “fitness” is for an aesthetically pleasing reason. We understand that aesthetics are nice and we too love to look and feel good. However a UFT PLAYground is developed to allow people to move better than ever before across a broad range of training methodologies and ideas. Aesthetics, therefore are a result not a goal of that system. We know that “If you train to look good, you will not always enjoy what you do, but if you PLAY a lot, and do the things that you love, you will ending up looking good”. Aesthetics should be a result not a goal. For years now, we have recognised that the best movers on the planet are children. They are flexible, mobile & fit, they have better relative strength than a typical adult (and even most adolescents), they are the best creators and innovators, they learn faster, the adapt better, they interact better with other people, they are more connected to nature and most importantly, they PLAY more than anyone else. As adults, we tend to believe that because we are taller and more experienced in “life”, we are better, and then we get to an age that says we are “too old to PLAY”. As we grow taller (and in a lot of cases rounder), we experience things that inhibit our ability to move, think and not think. We allow our experiences to limit our abilities as humans, whether it be a physical injury, a story that we heard or a youtube video that we watched. We also allow our emotions to control our behaviour because of our past experiences. Maybe it was the feeling of humiliation when we tried something new, regret when we failed or heart break when it was taken away from us. Because of this, we allow our experiences to control our future instead of learning from them and creating our own . This is what UFT PLAYground’s are built on. The understanding that we as humans need to go back to the way things were before our negative experiences took over our subconscious mind and body. A UFT PLAYground gives people the ability to re-learn what they have lost, as well as develop new sets of skills that will allow them to follow any particular passion that they uncover in PLAYtime. When we PLAY, we are simply, exploring. Through exploring we become curious and through curiosity we become obsessed or passionate about a particular thing. This is why in a PLAYground we allow people to PLAY across a broad range of training systems (minimum of 3), Through this system they are able to identify 1, their current limitations and be educated on how to overcome them, and 2, identify their passions and learn to develop, grow and excel in them. UFT PLAYgrounds are also a development centre for up and coming entrepreneurs in the fitness industry. Each PLAYground founder will have been trained and will be continuously trained in UFT’s Trainer Success System. This system allows personal trainers, coaches, teachers, instructors, etc. to continue to develop in their fields of specialty (as they play they will find it) and in the philosophy of PLAYtime. They will also be trained in the business systems of UFT in order to have their own successful and profitable business. See UFT Trainer Success System for more details.

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