When it comes to building muscle, losing fat and getting into shape, the biggest problem for most people is simply sticking to their training goals. This is called ‘adherence’ in the industry and simply means your ability to stick at a training program long enough to see the results that you need.
Even a poorly designed workout can help you to build muscle and get results if you stick at it. And it is much better to perform a bad workout for a long period of time than it is to perform the best workout possible for a day and then give up.
But this is something a lot of people don’t really consider when they plan to get into shape. Too often they will come up with routines that involve training for an hour each session, five times a week. If you’re already feeling too tired to be particularly active, if you’re already stressed with work… trying to fit in five hours of exercise a week is a huge ask. This is particularly true when you consider that you’re probably going to have to travel to the gym as well, get washed, change clothes… etc.
This is where a bodyweight workout can come in so handy. And this is especially true if you use a workout that hits the entire body in a single session, only takes 10 minutes and can be done anywhere. Use this workout first thing in the morning before work and before you go in the shower. Train in your boxers so as to not create more washing. Now you have a routine that really is just ten minutes and that no one should have any problem sticking with.
What does that workout look like? Here it is:
Three Exercises to Rule Them All
This workout is made up of three exercises that together will train the entire body while also providing some cardio benefit. Those three exercises are:
- Pull Ups
- Press Ups
- Jumping Squats
Perform each exercise to failure and then move straight onto the next exercise when you finish without break. You can rest after the jumping squats for one minute before starting the routine again and going for 3 sets. It should take around 10-15 minutes.
This routine hits all the major muscles in the body because it mimics a more involved split that bodybuilders use called PPL (Push, Pull, Leg). Pull ups hit the lats, the biceps and the abs. Push ups train the pecs, the triceps and the shoulders. And jumping squats hit the entire lower body and provide the cardio.
Now this workout isn’t going to be enough to help you build massive muscles overnight. It can burn fat and it can tone your muscles and harden them. But in order for you to really train you need to use heavier weights performed more slowly and for longer.
So use this as a tool to start your new training regime and to get into the habit. Likewise, use it whenever you can’t fit a full routine in.