July 02, 2015

  • Fit Tip: Quick Workouts For Busy New Yorkers

by Richard Louis
FitSpace NYC

"I really want to work out, but I don't have time."  Free time is hard to find for busy New Yorkers, especially when you work all day (or night...and maybe even weekends!), have to cook, clean, and take care of a family. Even if you don't have some of these responsibilities, there's always something to do. 

When do you find the time to workout when it feels like you have no time?

How can you do cardio and  weight training when you don't even have time to get to the gym?

If you're limited for time, break your workouts into smaller sessions.  Split up your cardio and the weights if necessary, or combine them if you have a little more time. Maximize your time by doing a full-body workout every other day, or work individual body parts every 3-5 days.  Make your full-body workouts more efficient by implementing basic exercises that work several muscle groups simultaneously. (Ex: bench press - works chest, along with shoulders and triceps.  Ex: squats - works glutes, quads, hamstrings, abs, and lower back, and also provides an added cardiovascular benefit.)

Here's a sample week:

MONDAY 

a.m. -- 20 mins cardio + 30-40 mins weights (back & abs, or full body workout)
p.m. -- 20-30 mins cardio if you have time

TUESDAY 

a.m. -- 20 mins cardio + 30-40 mins weights (chest)
p.m. -- 20-30 mins cardio if you have time

WEDNESDAY  

a.m. -- 20 mins cardio + 30-40 mins weights (legs or full body workout)
p.m. -- 20-30 mins cardio if you have time 

THURSDAY

a.m. -- 20 mins cardio + 30-40 mins weights (shoulders & abs)
p.m. -- 20-30 mins cardio if you have time

FRIDAY 

a.m. -- 20 mins cardio + 30-40 mins weights (arms or full body workout)
p.m. -- 20-30 mins cardio if you have time

SATURDAY + SUNDAY 

Cardio / family time / rest day (you choose!) 

Quick Workouts for Busy New Yorkers


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