“I don’t have time to exercise” … is a typical excuse I hear from people all the time about why they can’t get in shape.
Now I know I’m going to rock the boat by saying this, and I expect some backlash, but I’m going to come out and say it anyway because it’s something a feel strongly about: The “I don’t have time” excuse … is an absolute bullshit excuse.
Trust me, I understand that you’re busy. We’re all busy. Who isn’t, in this day and age?! I know I am. I still manage to train though. And so do many others (including yourself, most likely, seeing as you’re on this blog).
However, I do hold a level of empathy with people who feel like their lives are too busy to fit exercise into it.
For lots of people who lead busy, hectic, and stressful lives, the thought of putting aside 2 hours on three days per week in order to make time for getting to the gym, doing a workout, showering, and getting back to work/home can seem quite overwhelming.
Subsequently, you may need to be eased into the process slowly, which is fair enough.
But THIS 12 minute tabata is something anyone can do!
It requires no preparation time, and you can start TODAY.
- Jumping Jacks
- Bodyweight Squats
- Press Ups (on knees, if necessary)
- High Knees
- Mountain Climbers
- Jumping Jacks
- Alternating lunges
- Chair Dips
- WORK:REST RATIO Perform each exercise at a fast pace for 20 seconds. Take 10 seconds rest before moving onto the next exercise.
- HOW MANY? Perform a total of 3 circuits. This way, it will only take you 12 minutes in total.
- Use a stop-watch to hold you accountable to the rest periods.
- WARNING: Resting any more than 10 seconds, and performing each exercise for any less than 20 seconds, will lead to a less effective workout.
- WHEN: In the morning, after drinking 500ml of water to rehydrate, and before eating breakfast. You may have a black coffee/espresso/green tea beforehand to maximise neural drive and increase fat loss.
Do you still not have any time to train? I’m sorry, but that excuse just doesn’t fly anymore. This workout only takes ten minutes, so if you really don’t have a second to spare, just wake up 10 minutes earlier!
Why is this 12 minute tabata good to do, first thing in the morning?
There are a number of reasons it’s so effective. Firstly, it takes up hardly any time to do. Also, performing it before breakfast allows for maximal fat burning (as you are in a fasted state).
As well as this, the metabolic nature of this workout increases output of favourable hormones like IGF-1 and growth hormone and will lead to an elevated metabolism all day, and more calories burned by your body. Research shows this effect to be amplified when you perform this sort of exercise in a fasted state.
Add this into your daily morning routine, and watch how your body changes.