Workout At Home For Only 90 Minutes A WEEK For AMAZING Results

fitness Nov 07, 2018

There are lots of “reasons” why people don’t make exercise a part of their regular lives. I put reasons in quotes because MOST “reasons” are actually just excuses: things that people like to use to justify why they won’t prioritize their physical fitness and health. The most common one I consistently hear is the “I don’t have time” excuse. In fact, its such a common excuse that it’s the first objection sales people in fitness learn to overcome. Literally 9/10 times, if someone explains why they don’t work out regularly, they will blame lack of time. To be honest, it used to annoy the hell out of me. OF COURSE working out regularly and consistently takes time out of your day. The key is to prioritize your time. In other words, you don’t find time to work out, you MAKE time to work out. This was my mentality for years in my early days of personal training. Whenever someone told me they didn’t have time, I would go into my motivational spiel where I would ask them to list their life priorities on a piece of paper and inevitably I would get them to acknowledge that their HEALTH was number one. After all, without good health you can’t work, take care of your kids or live life in the ways you truly want to. Basically, my solution to the “time” excuse was to motivate and inspire people to instantly prioritize their health by taking hours out of their week to drive to my gym and workout.

This approach worked great….in the short term. Most people did get motivated and inspired (I can be pretty convincing) and they did get results…at first. The problem was that eventually they stopped their consistent workouts and became a part of the statistic that shows that MOST people who start a fitness program eventually stop. I had to be honest with myself: I wasn’t really helping anyone. It was at this point that I realized I had to MEET PEOPLE WHERE THEY WERE. Many people DO have crazy schedules that are SLAMMED with responsibilities. When you factor in family time, work, household duties etc it can be very daunting to go from not going to the gym to dedicating 4-5 hours a week to exercise (time it takes driving to and from plus time in the gym working out). I needed to come up with a solution. I had to design workouts that were extremely convenient. They needed to be effective with MINIMAL time and without ANY gym access. The truth is you can get great fitness results with as little as a grand total of 90 minutes A WEEK of dedicated workout time. The key is to make the workout as EFFECTIVE as possible. Notice I said “as effective as possible” and not “as hard as possible.”

There is this terrible myth in fitness that says that in order for a workout to be effective it has to be super intense. The myth gets even worse when workouts are short. Although intensity is an important fact when it comes to workout programming, it's not the only factor and, if used improperly, will only promote progress plateaus where your body simply stops responding. Nothing is more annoying than working out hard as hell only to see zero progress. Workouts have to work in the short term AND in the long term. The key is to understand what workouts actually do (or are SUPPOSED to do). They send a signal to your body to adapt and change. The adaptation most people are aiming for is fat loss, muscle and strength gain and a faster metabolism. Of those three the most important is a faster metabolism. If your metabolism is burning more calories at rest it makes getting lean and staying lean MUCH easier especially when you consider modern life is largely sedentary and food is EVERYWHERE. I had to design workouts that sped up peoples metabolisms.

I also wanted to make the 90 minutes someone spent working out as flexible as possible. There are two types of super busy people I wanted to target with these 90 minutes of total workout time per week. One type only wants to work out a few days a week and the other wants to work out a little bit most days. Below are the two types of workouts I designed for people. I have found them to be EXTREMELY effective at getting people maximum results (with good diet) with minimal workout time. They are also very effective at building consistency which tends to lead to helping you eventually progressing to spending more time working out and maybe even eventually joining a gym. Ultimately these workouts proved to be successful at helping very busy people get in shape in the short AND long term. Follow them and they will work for you too. These workouts are perfect for the stay at home parent, or the busy traveling business person. They are even great for people who would rather spend time doing other things than working out. Below are two different approaches to the 90 minutes of total workout time a week.

Option one is three 30 minute workouts and option two is six 15 minute workouts a week. This total time even includes mobility work to prevent injury and to encourage better body mechanics (good mechanics make workouts much more effective). At the end of this article there is a link you can click on and get a full demo of all the exercises and workout.

3 days a week of 30-minute (or less) workouts

Workout 1

  • Lizard with Rotation (2 sets/10 reps each side)
  • 90/90 (1 sets/45 second holds each side)
  • Stationary lunges (3 sets/reps to fatigue each side)
  • Arms extended planks (3 sets/30-60 seconds)
  • Prone Cobra (3 sets/5-8 reps)
  • Wall Press (3 sets/10 seconds)

Workout 2

  • Combat Stretch (2 sets/6 reps each side)
  • Active Pigeon (2 sets/5 reps each side)
  • Squats (3 sets/reps to fatigue)
  • Push Ups on feet or knees (3 sets/reps to fatigue)
  • Handcuff with rotation (3 sets/3 reps)
  • Full Plank to Downward Dog (3 sets/reps to fatigue)

Workout 3

  • Keeling Runner with Rotation (2 sets/6 reps each side)
  • Supine Scorpion (2 sets/6 reps each side)
  • Single leg toe touch (3 sets/6-10 reps each leg)
  • Hip Thrusts (3 sets/reps to fatigue)
  • Supermans (3 sets/10 reps)
  • Slow Hip Flexor Deactivator Crunches (3 sets/reps to fatigue)

6 days a week 15-minute workouts

Workout 1

  • Lizard with Rotation (1 sets/10 reps each side)
  • Stationary lunges (3 sets/reps to fatigue each side)
  • Prone Cobra (3 sets/5-8 reps)

Workout 2

  • 90/90 (2 sets/45 second holds each side)
  • Arms extended planks (3 sets/30-60 seconds)
  • Wall Press (3 sets/10 seconds)

Workout 3

  • Combat Stretch (2 sets/6 reps each side)
  • Squats (3 sets/reps to fatigue)
  • Handcuff with rotation (3 sets/3 reps each side)

Workout 4

  • Active Pigeon (2 sets/5 reps each side)
  • Push Ups on feet or knees (3 sets/reps to fatigue)
  • Full Plank to Downward Dog (3 sets/reps to fatigue)

Workout 5

  • Keeling Runner with Rotation (2 sets/6 reps each side)
  • Single leg toe touch (3 sets/6-10 reps each leg)
  • Supermans (3 sets/10 reps)

Workout 6

  • Supine Scorpion (2 sets/6 reps each side)
  • Hip Thrusts (3 sets/reps to fatigue)
  • Slow Hip Flexor Deactivator Crunches (3 sets/reps to fatigue)

 

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