Here's a work-out routine by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer and Author of best-selling program, that could totally help you catch-up with fitness either in the office or at home.
Warning: this style of workout is way different than anything you’ve ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!
Alright, I exaggerated about your friends not recognizing you, but this workout is still great for busy people that always use the excuse that they don’t have time to go to the gym, or
even for the normal gym rat to break out of a plateau.
Please keep an open-mind and don’t worry so much about what other people think, because this is quite different and you may get some funny looks, but you’ll get the last laugh with your new rock hard body!
To be honest, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.
Here’s how it works (these workouts can be done at home or even in your office):
Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot… with this program, you will be working out for just a couple of minutes at a time, several times throughout each day, 5 days/week.
This actually saves you time compared to typical 45-60 minute gym workouts 3 days a week.
Why are “Mini-Workouts” Beneficial?
Aside from saving you time at the gym, the other main benefit is hormones! More growth hormone release (aka, the “youth hormone”), and less cortisol production.
The reason for this is that some studies show that growth hormone can be stimulated with as little as a couple 30-second “bursts” of extremely high intensity exercise such as sprinting, and multiple “mini workouts” per day provide more opportunities to trigger growth hormone release rather than just one longer workout per day.
And these shorter workouts will never cause the harmful cortisol release that longer workouts can cause.
How to do “Mini-Workouts”
The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you.
Actually, I’ve found that some people that have tried this have actually gotten their co-workers to join them!
If you have a private office, then you don’t have to worry about anybody watching you. If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home.
If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm and 4 pm.