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Try Shorter, Intense Workouts = Great Results

By Sloane Davis is a Certified Nutritionist and Personal Trainer

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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 which 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 WORKOUT:

  1. 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.  

  1. 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 PeopleFitness MagazineNew 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 and LinkedIn

Website: Pancakesandpush-ups

Health & Fitness

Yoga Helps You Lower Blood Pressure

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Hypertension is a common disease nowadays, which, if it’s not treated correctly can cause many damages to the other organs of the body. People who suffer from high blood pressure need to lower blood pressure in order to neutralize the effects of hypertension on their body.

Changing the lifestyle and sometimes taking medicines is recommended for the people who need to lower blood pressure.

Also, check out: Eight Amazing Benefits of Teaching Yoga

It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises, any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.



The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.

They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles and also help you breathe easier. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.

Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.

There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. The usual practice of these asanas regularizes blood pressure, so lower blood pressure when it’s abnormally high.

At these previous asanas, you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.

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Health & Fitness

3 Distractions Which Can Interrupt Your Workout

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You need to keep in mind that you have to work out on a regular basis. Only when you are able to do that, you will be able to get good results. At the same point in time, you have to keep in mind that there are quite a few distractions which will divert you from your workout. You have to avoid these distractions at all cost. Only when you are able to avoid these distractions, it will become easier for you to work out on a regular basis.

Also, check out: How to Prepare Your Body For Your Favorite Workout?

1 Friends and gym buddies:
The 1st and foremost workout distraction which you will face is friends as well as gym buddies. The problem with them is that if they come along with you to the gym, you will become more accustomed to their company. Thus, on a day when they are not at the gym, you are more likely to miss the gym as well as the workout as well. The perfect solution for this is to discipline yourself in order to head over to the gym and complete your workout irrespective of your friends as well as gym buddies.



2 Weekend plans:
You need to keep in mind that you have to always opt for a proper workout schedule. Only when you are able to afford a proper workout schedule, it will become easier for you to avoid any kind of weekend plans which might interrupt your workout. You have to at the most use resting day in order to attend to your weekend plans. When you are able to do that, it will automatically become easier for you to avoid interrupting your workout.

3 Following your friend’s workout:
You need to always keep in mind that you have to stick to your own workout. In many of the cases, when you’re following your friend’s workout, you might be following a higher level workout or the lower level workout. It will not be that effective. That is why; you have to always stick to your own workout. There are many exercises which might not be in your workout. You should not be tempted by them. This is one of the main distractions which people face. If you follow someone else’s workout, the effectiveness will be reduced. Moreover, you will be distracted from your carefully crafted workout.

Thus, when you’re at the gym or when you’re thinking of completing your workout, it is important to always avoid these 3 distractions. When you are able to avoid these 3 distractions, it will become much easier for you to complete your workout on a regular basis without any problem at all.

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Health & Fitness

How to Prepare Your Body For Your Favorite Workout?

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Each and every individual just wants to opt for the more advanced workout. However, you need to keep in mind that you have to 1st and foremost prepare your body. Only when you are able to prepare your body, it will become easier for you to undertake advanced workouts. It is not just about the stamina but also to ensure that you are able to protect your body.

You have to also keep in mind that the preparation will ensure that your body is more flexible. It will also ensure that you are able to avoid injuries as well.

Also, check out: 3 Muscles That You Should Target in Your Workout

We will today share with you a few ways with the help of which, you will be able to prepare your body adequately for your favorite workout.

1 Try an alternative form of workout:
Instead of using the same exercises in order to prepare your body, you have to try out different exercises. If normally, you practice the boxing workout, you have to try out Yoga in order to prepare your body for your workout. This will ensure that your body becomes more flexible and you are able to perform your normal work out regularly.



2 Balancing exercises:
Irrespective of the type of workout which you practice, the balancing exercises will always benefit you. It will ensure that you are able to keep yourself flexible and also balance yourself. One of the best exercises, in order to increase your balance, is to go for the single leg balance. You will just need a band in order to conduct this exercise.

3 Lateral lunges:
With the help lateral lunges, you will be able to train your upper body as well as lower body. This will ensure that it becomes easier for you to stay flexible and also prepare your body for your favorite workout.

You need to keep in mind that when it comes to preparing your body, you have to slowly increase your repetitions of the preparation exercises. When you are able to increase the reputations, the body will become more and more accustomed to these workouts. As a result, you will be able to avoid any injuries as well.

Thus, instead of just starting with any high-intensity workout, it is a much better idea to use these exercises in order to prepare your body. When you are able to prepare your body, it will become easier for you to build your muscles and at the same point in time ensure that you are able to complete your workout on a regular basis.

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