I hope everyone had a great Christmas and ate till their heart's content. Now it’s time to get back in the swing of things and push some iron around. During the holidays, especially nowadays when time seems to be the most elusive commodity we have, finding time to train can be difficult. I used to struggle with trying to train myself and others in compact blocks of time, but over the years I learned to trim the fat and prioritize the bare essentials of training. Once this is done, it is easier to get good training sessions in a short amount of time.
Regardless of how much of a time crunch you may be in, NEVER skip the warm-up. The warm-up could be a little as 3 minutes and do the job if done right. For example: 1 minute of crawls, 1 minute of Turkish get-ups, one minute of kettlebell swings. Use movements that build mobility, elevated the heart rate, and prime yourself for your workout.
If you have less than 30 minutes to train, then a 20-minute AMRAP would be perfect. Pick 2 or 3 exercises and blast through them with little to no rest. Here are some an examples:
20 min AMRAP
10 Barbell Squats 10 Turkish Getups 200m Run
5 Rounds for time
15 kettlebell swings 30 Lying Leg Raises 45 jump ropes
Interval Rowing 2500m
500m @ 85% of fastest time Rest 1 minute
If you are in an even greater time crunch then you can program for higher intensity workouts.
The quickest workout that I have done is a 5-minute snatch test, where I used a 53-pound kettlebell and attempted to snatch it over 100 times in 5 minutes. The warmup for this test took about 5 minutes though, but it is possible to get a good quality training session in as little as 5 minutes. You can even test your self to see how fast you can run a mile if running is your goal: If you are fast enough, your workout will be over in 6 minutes.
Keep in mind that you should always remain flexible with programming. Life happens and you may not always have an hour block of time to hit the gym, and when that happens know that your intensity level may go up and the workout might get a bit spicy!!!