Time-Constraint Workouts (TCWs).
Time.
This is probably the number one reason people use as to why they cannot do something, especially exercise and nutrition. And don't even get me started on how much time is spent on Facebook, Instagram and the internet searching for inspirational memes.
I only spent a few hours searching for this one…
Look, I get it. Everyone has their own level of busy going on. In addition to starting up EBM, I work a full-time job, have three kids under 5 and a wife who is in school full-time. I understand busy.
At EBM, I can design programs of all shapes and sizes. Sometimes when life is really giving it to you good, we have to modify the plan to balance out the stresses of life.
This does not mean you quit or stop. We adjust. We modify.
There is still time to eat well and time to get some form of exercise in. And that is where the Time-Constraint Workouts (TCWs) come into the mix.
As the name implies, these workouts are built around a truncated time frame, but still, allow you to maintain a level of fitness that would otherwise be lost.
TCWs can be designed with no equipment or whatever you have at your disposal. These are typically utilized when you cannot get to the place you normally workout or just have less time to complete the workouts.
Here is an example. Click on any exercise name below to see a quick video of each.
Complete as many rounds as possible in 12 minutes of:
Squats x10
Pushups x10
Back lunges x8e
Front plank x30s
Single-leg bridges x10e
Wall stick ups x10
This is a simple, body weight option. Set a timer and get as much work done in the allotted time. Adjust your time up or down depending on what the day has in store for you.
Want some quick options that you can follow along to? Check out EBM’s YouTube channel for the Follow Along Friday (FAF) series.
TCWs can work great while on a vacation where you still want to get your swell on, but do not want to burn up your vacation working out.
TCWs also work great if you travel a lot and have less-than-ideal gym accommodations. You could pack some bands in your luggage and get a great workout in even if your room isn't much bigger than a solitary confinement cell on the E-block. Those were tough times.
The hardest part of any program or making any change is getting started. TCWs can be a great way to get back into a routine or a great way to introduce your body to exercise.
Exercise, this is the body. Body, this is exercise.
If you have been thinking about starting an exercise plan, this is a great way to do it. The plan can be modified for anyone and the volume is low to start so the risk of injury is basically zero.
And do not even start with the, "I will start Monday" nonsense. Let me just gorge and do nothing for a few more days first before I start. This is a surefire way to ensure that nothing will change.
Start now. If you are reading this and it is late, start tomorrow no matter what day of the week it is. There is nothing magical about Mondays. I am guessing you have probably tried the, "I will start on Monday thing" before. I am also guessing it did not work out that well.
Let's blaze a new trail.
Until next time,
Dr. Tom
