Shorter, More Intense Workouts for Summer

By Sloane Davis

I’m not a fan of spending hours in the gym especially when it is summertime.  I have other things I need to get done and more importantly, there really is no reason for it.  But I don’t like to entirely skip a workout either.

In the heat of summer and quite literally some dog days, I aim for a short, 15-20 minute blast of exercise.   You’d be surprised at how much you can do in a short amount of time! The key is shorter rest periods, higher reps, with lower weight.

I have created two workouts, one for the home where all you need is a chair, and one for the gym that will get you in and out in less than 30 minutes.

Both workouts will get your heart pumping, raise your metabolic rate, use all of your muscle groups, and make you feel great for the rest of the day. While you won’t feel good that you skipped a workout, I can assure you that you will not regret getting a short blast in!

HOME WORKOUTS:

Perform each move as many times as you can for 1 minute.  Rest for 1 minute, then repeat 2 or 3 times, depending on how much time you have. This could be for 15 minutes

Reverse Lunges
Step Ups
Tricep Dips
Squats
Push Ups
Jumping Jacks
Up and Down Plank

Supersets are a great way to get you heart rate up and budget your time wisely.  A superset is combining 2 exercises back to back with a rest only after you have completed the 2 exercises.  I especially like using supersets to incorporate 2 antagonist muscles.  An example would be working the biceps and triceps together.

Here is another great 20-minute workout to try at the gym when you are short on time. Perform each superset 2-3 times, for 10-15 reps. Rest 30 seconds in between each superset.

Cable Row and Bench Press
Shoulder Presses and Lateral Raises
Push ups and (assisted if needed) Pull ups
Bicep Curls and Tricep Pressdowns
Squats and Dumbbell Straight Legged Deadlifts

These workouts are shorter workout time but just as effective.

You will be able to increase strength while still being able to build muscle.

Remember, the amount of time you train is not what’s important.  It’s the intensity that matters. So if you are short on time, away for the weekend, or off schedule, grab this workout and get going!

For more training ideas visit my exercise glossary or visit here for my training programs that I have used and created for you.

Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.

She has been featured in People, Fitness Magazine, New Beauty Magazine, Apple News, The Daily Mail, Yahoo News, FOX Good Day New York, FOX Good Day DC, NY1, Bay Area Focus, Women’s Fitness, Womanista, Livestrong, Mind Body Green and Westchester Magazine

Connect with Davis on Pancakes And Push Ups. Follow her on Instagram at Pancakesandpush_ups, view videos of her on YouTube and follow her on Twitter.