workout plan when I only have 3 days a week to exercise

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Maybe you could do a quick full body lifting routine for 15-20 minutes and do some high intensity cardio for the rest? Don't skimp on the weights - lift heavy.

This, though you'll be hard-pressed to get in a full body lifting routine in 15 minutes. I superset and can do full body in 35-40 minutes, depending on how free the squat rack is. Focus on compound exercises that work multiple large muscle groups. Then, 20 minutes of intervals on the treadmill. Do this twice/week and then a fairly intense cardio session for the third. Or, figure some way to break up the weights so you lift three days, but don't work the same muscles more than twice to give them time to recover.

Op here -- thanks for this. Where do I start putting together a weights routine? Websites? I have been doing the same old thing since my pre-wedding workouts 6 years ago and I don't even know what I'm doing really.

And to the poster who mentioned crossfit--I may eventually try that! Right now I have free gym at my office so I'd rather start there. But if I get in decent shape I would like to try it.

What equipment will you have access to? Unlike PP, I don't use machines typically for weight-lifting, with the exception of assisted dips/pull ups, since they don't offer some of the benefits that free weights do. NROLFW is a good idea, as another PP mentioned. Here's what I do:

All exercises supersets (alternating), 3 x 8-10 reps
Bench press-pull ups (assisted)
Shoulder press-bent over rows
Tricep dips (assisted)-lateral shoulder raises
Deadlifts-planks for 60 seconds
Squats-side planks for 60 seconds

Then I do 20' on the treadmill, some kind of hard intervals. Either 1'on-1'off, or 2'on-1'off, or ladders. I'm not quite four months postpartum, so once I stop breastfeeding I'll probably do more sets and fewer reps to focus on strength. Taking it somewhat easy for now to not stress my pelvic floor too much, especially on the squats and deadlifts.

One other point: I'm a pretty experienced lifter, but if you're not, it's well worth your time to invest in a few sessions with a good trainer to learn how to lift properly. SO many people have really abysmal form, which makes lifting ineffective at best and dangerous at worst.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I'm 16:39 - I go to Gold's and can fit in about 18 weight stations in 20 minutes, 25-rep sets, if I'm efficient and people aren't on the machines, making me wait for them. I lift 3 days a week and that plus the cardio has me pretty defined. So you can get a full-body routine in a short time. I bet you could get a decent HIIT routine going in that time if you were ok with minimal resting.

OP again. Where do you learn how to do HIIT? A personal trainer? I had one session with one recently and it was not very helpful. She had me doing weird exercises that I just wouldn't do on a day to day basis. I want simplicity! Stuff I can do at any gym with free weights or weight stations.

Not pp but best equipment for HIIT beginners, IMO, is the treadmill. Calculate your max heart rate (not perfect but 220-age does the trick). Then aim to hit 90% of your max during the "full-out" part of your HIIT. For example, I do:

3 minutes walking at 2.5
1 minute warm up jog at 5.0
1 minute walk at 2.5
30 second sprint at 8.0-8.5
Recover at 2.5 for 60-90 seconds.
Repeat for 15-20 minutes
Cooldown for 3-5 minutes

Don't exceed 20 minutes of the sprint/recover part of your HIIT session. In fact, in the beginning, I'd say that 15 minutes is plenty. Your sprinting speed will be determined by YOUR heart rate. After your sprint, there is no time limit on how long it takes for your heart rate to recover (aim for 40-50% of max heart rate). Don't restart sprint until you have decreased your heart rate.

IMO, you need a good heart rate monitor to effectively do HIIT. Especially in the beginning. Gym equipment is unreliable and not safe to test while running. I have this one and it's great: https://www.amazon.com/Polar-Heart-Monitor-Workout-Watch/dp/B00EY4DGFE/ref=sr_1_4/152-6098232-0206622?ie=UTF8&qid=1473727128&sr=8-4&keywords=polar+heart+rate+monitor

[Anonymous]

Anonymous wrote:Just had baby #2 and want to tone up but have no time. I can carve out 3 days a week at 45 mins to an hour. What should I do to maximize this time? How much cardio, how much strength? Specifics are really appreciated!!

Strong lifts 5x5. Three days a week stupid easy and gives results. It's a tried and tested program

[Anonymous]

crossfit or orange theory or solid core. Most efficient and intense use of time. trust me on this.

[Anonymous]

Squat twice a week for 3-5x3-5.
Deadlift once, 3-5x3-5.
Bench twice, Military Press once, 3-5x3-5.
Add in some lat/upper back work for higher reps each day.

Mon. SQ/BP
Wed. DL/MP
Fri. SQ/BP

This whole operation shouldn't take more than 20-30 minutes if you hustle. Add weight to the bar every session as tolerated.

Eat to be lean and strong. Don't make things more complicated than they need to be.

[Anonymous]

BBG by Kayla. Very little equipment required, structured 12 week plan, easy to do at home.

[Anonymous]

Also look at fitnessblender.com. So many free hiit and lifting videos.

[Anonymous]

If you are interested in HIIT, check out Lindsay Brin's Moms Into Fitness videos. I did her Pretty Fierce weight loss program and I have finally lost the baby weight and then some, at least 15 lbs so far. It has totally changed the way I work out and I am back into clothes I wore in college.

[Anonymous]

Barre classes -- I do barre 3 -- are awesome for getting in shape and losing baby weight. Some studios even have childcare on site.

[Anonymous]

Barre3 has only workouts that are different lengths -- on days you don't do anything else, maybe you could squeeze in 20 minutes once your baby goes to sleep.

[Anonymous]

Insanity Max 30

[Anonymous]

Anonymous wrote:Also look at fitnessblender.com. So many free hiit and lifting videos.

+1 Love fitness blender!!