No time for exercise today?
Think you don’t have time for structured exercise or movement today? Right now is an unusual time, where we don’t have access to gyms or studios, many are working from home, parenting full time & trying to help kids with on-line learning. Our “me” time has suddenly disappeared. We may also not have a lot of equipment at home, which sometimes makes it challenging to figure out what we can do, with limited time & equipment.
Two styles of workouts that fit well into a limited time slot and can be scaled to your fitness level and equipment available are EMOM and AMRAP (more acronyms- I’ll explain).
EMOM - Every Minute on the Minute- it’s actually very simple. Determine how much time you have/want to exercise today- let’s say 20 minutes. Choose 4 or 5 exercises that cover all major muscle groups (see sample below). Have a timer, like phone or watch handy. Start your timer and begin exercise # 1 for required number of reps. (see sample below). If the first exercise takes you 30 seconds, then you have 30 sec rest, before you begin the next exercise. At the top of every minute, you begin the next exercise in your program, and when finished rest until the minute is complete. If you choose 5 exercises, it will take you 5 minutes to complete one set & in 20 minutes you will complete 4 rounds of each exercise- pretty decent workout. Remember you can scale the exercises to your level (add weight/take away weight/ decrease stability/increase stability supports).
Sample EMOM:
Squats x 12 (add weight if you want)
Push ups x 10 (from toes/knees or incline)
Quick step ups for 30 sec (use bottom step)
Bent over row x10/arm (band or dumbbell)
Mountain climber x 8/leg (from floor or off a bench/back of couch)
AMRAP- As Many Rounds/Reps as Possible- This style of workout has grown in popularity over the last several years, because they are a high intensity, quick & challenging workout.
The “reps” version of AMRAP involves selecting only one exercise and a time constraint. For example, completing as many push-ups as possible in a five-minute time period (taking rests as required). This is a great tool for training and measuring your muscular endurance (and mental fortitude!) over time.
The “rounds” version of AMRAP can make up an entire express workout. Simply select a short series of exercises and a defined number of repetitions for each one. Set a time constraint and perform the complete series of exercises as many times as possible.
I typically prescribe the “rounds” version for most clients. It allows you to complete a full body session in a short period of time. The main difference between AMRAP and EMOM, is rest breaks. AMRAP does not have any built in rest breaks, so you need to determine when you need a quick break for water or to recover- then continue.
Sample AMRAP (rounds)
In 15 minutes, complete as many rounds of the following exercises as you can:
Split squats (rear foot elevated on bottoms step) 10/leg
Push ups (from toes/knees or incline- I love push ups!) x10
Squats (with our without weights) x10
Bicep curl to overhead press with dumbbells x 10
** always remember to begin any exercise program with a short warm up- 3 -5 minutes **
