These days many of us are working longer hours than ever. This can be due to pressure at work or just doing what’s necessary to get by. Personally, I work 46 hours a week as a Firefighter then around another 10-12 hours Personal training. On top of that I also do online coaching, work for my sponsors and I also have a couple of really important jobs of being a dad of two and a Husband. So it’s safe to say I can relate to a lot of you who have a hectic life.
Now with so much going on it’s very easy to say I’ve not got time to train or eat well. But what it ultimately comes down to is how badly you want it. I would like to think I’m living proof that if you want something bad enough, you’ll find a way.
I can however empathise with people who think “what’s the point, I only have half an hour to train I’m not going to get a decent workout done in that time”. So I thought I would share a few great workouts I give to my clients who are struggling for time, but still want to better themselves.
Every Minute On the Minute (EMOM)
So EMOM training is something popular in the Crossfit world. But it is also great to keep your workouts intense, your heart rate up and get loads of work done in a short period of time. All you really need to perform EMOM is a stopwatch. The key is to start the clock and then start performing the allocated reps (generally I aim for 10). Your rest period is then the remainder of the minute. So if it takes you 26 seconds for the 10 reps, you then have 34 seconds recovery and then you’re going again.
Weight wise, you’re looking to use roughly 50% of your 1 rep max. So on your first few sets you should find things relatively easy; however, from set 5/6 onwards it should become more difficult. You want to aim to stick with the same weight throughout and by the end find it challenging to complete the reps. Performing exercise this way for 10 minutes would mean 100 reps in only 10 minutes. Repeat this process for 3 different exercises and that would be 300 reps in just over half an hour!
So for this training, I base all the workouts around the large compound exercises e.g. Squats, Deadlifts, Bench Press, Barbell Rows, Military Press, etc. The word compound refers to an exercise where more than one joint is involved. Squats, for example, use the muscles which move your knees, but also recruit the muscles which control your hips and your ankles. Compound exercises are brilliant for anyone pushed for time as they work several muscle groups in a short period of time; they are challenging so will raise your heart rate and burn far more calories than smaller isolation exercises; and they are the most efficient at releasing natural growth hormone to help you get that muscular/toned look you desire.
EMOM workouts
Lower Body
EXERCISE | REPS X SETS |
SQUATS | 10 X 10 |
DEADLIFTS | 10 X 10 |
WALKING LUNGES | 10 X 10 |
Upper Body
EXERCISE | REPS X SETS |
INCLINE BENCH PRESS | 10 X 10 |
BARBELL ROW | 10 X 10 |
MILITARY PRESS | 10 X 10 |
Taking into account getting set up and changing between exercises, these should roughly take you around 35-45 minutes. If you did have slightly longer, what I often do is add in a minor muscle group exercise at the end such as Bicep curls, Calf Raises, Crunches, etc.
The main thing to take away from this is, in an era when it is so easy to own your own home gym, you can always make time to train if it means that much to you. 2 or 3 times per week will still make a difference to your health and fitness. Even if that means simply going for a 20 minute walk or jog, the main thing is to get out there and do something. You only get one life so make the most of it and treat your body well.
