Blast Fat and Stay on Track With Multi Workouts

by FitStaff

In a Men”s Health poll awhile back (don’t worry, this definitely applies to women, too), readers were asked what the most frustrating part of getting in shape was for them.

The answers were as follows:

  • 17% said finding the time to exercise
  • Another 17% said getting started
  • 16% said sticking with the program

Those are really three variations of the same problem, which is actually doing the workouts (getting started and keeping going) on a long term basis and that was the answer for a whopping 50% of the respondents!

By the way, another 28% said changing their diet which is the food answer of getting started and sticking with it.

You’re busy. I get it! Life is busy!

But look, you don’t need a gym, you don’t need lots of fancy home equipment and you don’t need 60 to 90 minutes a day!

So if you always feel like you don’t have time to workout, try multi workouts at home. Better yet, Mini Multi-Workouts.

What are multi-workouts?

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Instead of completing a longer 60 minute to 90 minute long workout (or more), try doing multiple workouts throughout the day that are only 10 or 15 minutes in length. Or shorter. Yeah, even just 4 minutes!

It may be easier to fit short workouts into your schedule and you’ll also boost your metabolism and burn more calories by working out multiple times per day, even if your total workout time is the same (ie, three 20 minute workouts versus one 60 minute workout).

Not only easier in a practical sense as far as your schedule goes, but it can keep you from talking yourself out of workouts so it’s great mentally as well.

For example, you could do three 4 minute workouts throughout the day.

intense training

Workout #1

    Follow the 20/10 Tabata protocol of 20 seconds of work followed by 10 seconds of rest.

    Alternate a round of jump rope with a round of burpees for 8 total rounds (4 per exercise).

Workout #2

Complete AMRAP (as many rounds as possible) in 4 minutes

    Push Ups (5)
    Skater Hops (4 per side – 8 total)
    Alternate Forward Jump Lunges (3 per side – 6 total)
    Spiderman Climb (2 per side – 4 total)
    Burpee (1)

Workout #3

Follow the 20/10 Tabata protocol of 20 seconds of work followed by 10 seconds of rest.

Alternate a round of body weight squats (do jump squats if this is too easy) with a round of push ups for 8 total rounds (4 per exercise).

This would be:

    Bodyweight Squat x 20 seconds
    Rest 10 seconds
    Push Ups x 20 seconds
    Rest 10 seconds
    Complete 8 total rounds

If you really want to crush this workout, make it 16 rounds so it’s a full Tabata-style (8 rounds x 4 minutes) for each exercise.

While it’s crucial for your long term health and fitness success to follow a well designed training program and not just work out, sometimes the ability to get in any type of workout can keep us going.

Hitting random, short, but tough multi-workouts when things are really hectic can be just what we need to keep us from stopping cold turkey.

You know what I mean. Things get really busy at work and you put your workouts on hold. Then a week turns into a month, a month into three and before you know it, training is no longer part of your life and it’s tough to get back in there.

If you’re really pressed for time, you could even hit just one mini multi-workout for the day. It may not be ideal but it will keep you in the groove and reinforce exercise as a habit and important part of your daily routine.

By the way, if just getting started is more trouble for you than finding the time, just done ONE of these home workouts every day is a great way to develop the habit of exercise! This is crucial to your long term success!

The sweet thing about these workouts isn’t just the time factor! These shorter workouts are MORE effective than long, boring cardio!

First, there’s the time factor mentioned above. But it’s not just the length of the workout! If you hit your workouts at a gym, there’s the travel factor as well, and the inconvenience of equipment availability! Ever try and hit a circuit training routine or metabolic resistance training workout in a crowded gym? Yeah, good luck with that!

You could do these Mini Multi-Workouts just in the time it takes you to GET to the gym!

Home Workout DVDs?

Do you REALLY want to hit a 90 minute workout 6 days per week? Especially when you can get the same or better results in a fraction of the time? Yeah, me neither!

Here’s a better way to exercise no matter which one you prefer:

Forget P90x, Crossfit, or Cardio!

Check out Flat Belly Blueprint instead!

If you found this helpful, please consider giving it a
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even a Tweet! It’s on the left! Thanks!

IYCAA Endorsed Kettlebell Instructor

Gregg Gillies is a Certified Metabolic Trainer and author of the 5 star rated book, Flat Belly Blueprint, available for $2.99 (and instant download) on Amazon. He’s written hundreds of health and fitness related articles that have appeared on sites like while also being published in the print edition of Ironman Magazine, and contributing to programs like Underground Chest Training Connect with Gregg on Google Plus and Facebook

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