{"id":29,"date":"2014-12-12T20:47:00","date_gmt":"2014-12-12T20:47:00","guid":{"rendered":""},"modified":"2026-07-09T22:10:37","modified_gmt":"2026-07-09T22:10:37","slug":"time-saving-techniques-for-getting","status":"publish","type":"post","link":"https:\/\/kinetx.org\/blog\/?p=29","title":{"rendered":"Minimize time and maximize results, simple and sinister fast workouts"},"content":{"rendered":"
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Time saving techniques for getting strong, fit and awesome.<\/span><\/span>
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\nIn today’s busy lifestyle, we tend to get caught up with our day to day duties & forget to take care of ourselves.\u00a0 I frequently have patients report an\u00a0inability\u00a0to come in to get relief from their ailments, when we do catch up we find that one of the reasons their condition has not improved is they have not found time to do their “self care” exercises and their condition has degraded.\u00a0 The purpose for the self care exercises is to allow them to continue improving on their own-when there’s no time for even that, you know people are busy. \u00a0It seems as if we’re all in the same boat, especially during this hectic holiday season. \u00a0The workout is the first thing cut, ironically meal making is a close second.\u00a0 <\/span><\/span><\/span>According to WebMD <\/span><\/span><\/span>many put an average of 1.5 lbs. of fat on during the holidays .<\/span><\/span><\/span>
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\n<\/span><\/span><\/span>It’s 80% diet, you cant outwork a bad diet!!!<\/b><\/i><\/u> <\/span><\/span><\/span>
\nSeveral factors determine your ability to keep on track of your fitness goals; the two main factors are diet & activity.\u00a0 You can read my past posts on diet <\/span>here<\/a>\u00a0and\u00a0<\/span>here<\/a>. Activity would include daily living activities and exercise<\/i><\/u><\/b>. While we should all increase the amount we take the stairs vs. the\u00a0elevator, let’s consider exercise in this situation. Staying on track with your exercise regiment during busy times depends on a) how long it takes to work out, b) how long it takes you to get to your gym or work out spot and c) ability to continue without injury<\/a>. With so few factors that we can influence there’s really only one thing we can\u00a0control; how long and hard do we work out. A recurrent theme in this blog is doing more with less.<\/strong> In this case it’s time, so here are some great ways to minimize time and maximize results.\u00a0<\/span><\/span><\/span>
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Pull ups either assisted with a band or performed independently<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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Diagonal hops in place<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


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\nIn a superset alternate muscle groups(push\/pull or upper body\/lower body) are worked with low rest intervals(~30 sec.). The superset may be popular but there’s room for improvement. Those who know my blog will recall\u00a0Strength from the ground up<\/a>\u00a0this involves compound movement (i.e. squat, lunge, step up). \u00a0Using concepts such as compound movement and plyometrics<\/a> (i.e.hops, jumps, throws) you will alternate the types of muscle used and the type of energy used (creatine vs. glucose)<\/a>. This type of superset will allow you to recover in the lower body & strengthen the upper body, then switch that on your alternate days. Three strength exercises and two plyometric exercises for 3 to 4 sets should get the job done for medium level enthusiast. Form is always important and performing bad repetitions reinforces bad patterns so work until you see your form suffer then stop. Below are examples of exercise that could be an alternate workout.<\/span><\/p>\n

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Wall ball squat throw (plyometric)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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Overhead squat (compound strength) <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\n<\/span><\/span>VO2 Max<\/span><\/span>
\nAnother way of getting the most bang for your exercise buck would be a VO2 max workout. This type challenges your aerobic system and is one of the best calorie\u00a0burners you can perform when time is a factor. \u00a0Your body is consuming the maximum amount of\u00a0oxygen\u00a0in this workout so it burns the largest amount of calories.\u00a0<\/span><\/span><\/span>
\nIt’s a challenging workout, but it can be modified and scaled back according to your exercise level. It’s a superior workout\u00a0 not only challenging the aerobic system (so it’s heart smart), but strengthening the muscles as well (anaerobic). \u00a0The rest intervals are\u00a0 shorter than supersets (~15 sec.) and the exercise\u00a0performed\u00a0is done for the same amount of time (~15 sec.).\u00a0<\/span><\/span><\/span>
\nExercise selection is important with this type of workout, it must be a compound exercise- Kettle bells are a great choice. Those who are interested in picking a great postural reinforcing exercise should check Kettle bell training out\u00a0here.<\/a>\u00a0This workout can be performed for 15 to 30 minutes and in some of the more elite athletes up to an hour which would burn approximately 1600 calories (half a pound of fat)<\/b>!<\/span><\/span><\/span>
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\nBody weight blast<\/span><\/p>\n

The body weight blast is a simple workout but only in theory. It’s one to three exercises performed as fast as you can with the only rest period being absolutely what you need. Any compound exercise will do.
\nA nice example is the burpee<\/b>; (pictures below)
\nsquat,
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Another variant could include a circuit like this;
\nSquat Jump,
\nKettle bell swing
\nend with a push-up.
\nStart with 20 reps, then 19, 18 all the way down to 5. This is an amazingly hard workout sure to wipe you out quick and burn an enormous amount of calories. These types of workouts are frequently put on in group exercise classes at places like CrossFit<\/a>, we have done some work with the cross-fit organization\u00a0 here in West Chester<\/a>\u00a0 & found them to be knowledgeable, amazing, motivating & fun.<\/p>\n

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Squat thruster or Burpee<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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Kettlebell swing courtesy of Pavel<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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Bottoms up push up<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

As mentioned before; time can be our greatest challenge, especially during the holiday season! With child, work and home obligations it’s easy to see how we all treat our work outs like step children. \u00a0These are just a few of the intensity workouts. You’re only limited by your imagination, but feel free to explore my blog & check out the links to learn more! As always, please share this with a friend if you think it may benefit them.<\/p>\n

\u00a0Today we provided principles, so you can adapt your own protocols, don’t hesitate to contact us with questions.\u00a0<\/i><\/span><\/span>
\nPlease let us know you visited our blog by liking, commenting & sharing.<\/i><\/span><\/span><\/p>\n

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Dr. Serafim is a Rehabilitation and a Strength and Conditioning Specialist. He lives and works in the Exton PA area and has devoted himself to furthering his understanding of movement related disorders. He teaches continuing education and operates a private practice. More information can be found at\u00a0Kinetx.org<\/a>\u00a0and feel free to like us at\u00a0<\/span>our facebook page.<\/span><\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

Time saving techniques for getting strong, fit and awesome. In today’s busy lifestyle, we tend to get caught up with our day to day duties & forget to take care of ourselves.\u00a0 I frequently have patients report an\u00a0inability\u00a0to come in to get relief from their ailments, when we do catch up we find that one … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":30,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-29","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/29","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=29"}],"version-history":[{"count":2,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/29\/revisions"}],"predecessor-version":[{"id":87,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/29\/revisions\/87"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/media\/30"}],"wp:attachment":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=29"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=29"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=29"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}