IT’S ABOUT TIME
Can’t spare even 20 minutes to work out? Here’s how to get it done even faster
GET A PULL-UP BAR
…and put it in the kitchen doorway. Every time you walk past – to boil the kettle or make your dinner – pay a two pull-up ‘tax’. Or try ladders: do one pull-up, drop off the bar and shake your arms out, then do two, then three and so on until you can’t go any more. You’ll hit double figures in no time.
DO FIVE MINUTES OF PRESS-UPS
If you perform five pressups every 15 seconds for five minutes you’ll complete a total of 100 – plenty for the day. Too hard? Start with two and add one every week.
TRY FOUR-MINUTE TABATAS
Tabata workouts – 20 seconds’ work, ten seconds’ rest for a total of four minutes – can be done on with almost any exercise. At home, warm up quickly and aim for, say, eight burpees per interval.
DO THE SUPERPLANK
If you can hold a plank for two minutes, it’s time to progress to the super-plank. Bring your hands further forward, your feet together, your elbows close and flex your glutes and hamstrings. You’ll be done in under 30 seconds, with stronger abs the result.
‘Every minute on the minute’ training – or EMOM – keeps you honest and lets you get work done. Try ten kettlebell squats at the start of every minute, and you’ll have done 100 in ten minutes. Most people do less work in twice the time.
AIM FOR A TEN-MINUTE SQUAT
Be honest – you don’t need to be sitting on the sofa to follow the latest episode of Ice
Road Truckers. Kelly Starrett, founder of MobilityWOD, suggests you sit at the bottom of a squat for a total of ten minutes while watching TV. Do one minute on, one minute off, or all ten in one go. You’ll notice a significant increase in strength in just a few weeks.