Make Your Strength Training Workout Fast and Effective!

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

Make Your Strength Training Workout Fast and Effective!

There are so many great ways to get an effective strength training workout that does not involve changing your entire life. If you do the right moves, the right intervals, and the right technique you can transform your body in as little as 20 minutes each day. Almost everyone spends at least twenty minutes watching television and that time could be put to better use.

Experiment with one of the Strength Training Workout Programs

Tabata Intervals

One popular trend right now that really seems to work well is Tabata intervals. Tabata is a method of doing one exercise for a short period of time and then a more difficult move for a shorter period and then reverting back to the first move. For example you can sprint on a treadmill for 20 seconds, walk for 10 seconds and then run again for 20 seconds, repeating the pattern for as little as two minutes. You can do the same thing with burpees (hold a plank for 10 seconds), squats (hold the squat for 10 seconds) or many other powerful strength training moves. You can actually create an entire 20 minute strength training workout using only the Tabata technique.

Circuit Training

Another popular strength training workout is circuit training. A good circuit usually has between 10 and 15 stations where exercises are done for a short period of time (usually one or two minutes), and then you take a short rest (30 seconds to a minute) before moving on to the next station. It can be anything from hitting a tire with a sledge hammer to the challenging heavy ropes. Circuit training is designed to attack a variety of different muscles groups in a short period of time by constantly challenging your body. By alternating between core tightening sit ups, arm building clean and presses and leg toning squats, your body will be continuously burning fat while strengthening your muscles.

H.I.I.T. (High Intensity Interval Training)

Many fitness professional are promoting H.I.I.T. (High Intensity Interval Training) for a strength training workout. These are similar to Tabata, except they are not as structured. It involves pushing yourself out of your comfort zone by going full force for as long as you can and then slowing down your pace for a longer, recovery period. For example, you can run full force for a minute and then jog at a slower pace for two minutes or until you are able to run full force again. If you are doing a strength training workout using weights you can start with a heavier weight, then drop down to a lighter weight to recover followed by going back to the heavier one to push yourself to your limits. Alternating between high intensity and medium intensity will speed up your metabolic rate while building strength and endurance.

If you are not ready for high intensity, strength training workouts; then you can try something slower paced like Pilates or Yoga. Both are great workouts designed to increase your strength by building lean, toned muscles, but neither require as much endurance. They also help to improve your balance, posture and flexibility, which are all essential components of a strong body.

There are so many fast and effective ways to get in a good strength training workout, so try them all until you find one that fits into your life.

To your health,

What is your favorite way to get in a strength training workout?  Share your comments below.