Pressed for Time Exercises

[Yut]

Hi Troopers,

I'm often pressed for time so I'm looking to maximize physical training in a small interval of time, usually 15-30 minutes. Access to weights is limited and I have cardio mostly covered. I'm looking for some really good calisthenics and wondered what this community thought. 

Thanks for any input.

[mynewunit]

Discipline equals Freedom: Field Manual   Obviously there is a book coming out in October to address this.
So you aren't sitting still until then, I have a test.
How many push ups in a minute: 
How many sit ups in a minute:
How long to run a mile:
How many chin ups in a single set:
How many dips in a single set:
How many burpees in a minute:

Let me know and I will try to come up with something specific.  That way it isnt a fitness magazine workout labelled the 30 min no gym killer ab sweat maker.
 

[Yut]

Hey, thanks for the reply!

Where I'm at right now is:

Push-ups: 43
Sit-ups (free feet): 40
Mile: 6:45
Chin-ups: 13
Dips (chair): 40
Burpees: 20

[mynewunit]

This looks like being very "in shape". The 2 areas I would say you could be looking to improve would be just raw strength and metabolic conditioning. Met Con exercises would be something like bear crawls for 50 yards, or kettlebell swings for more than 50 reps, or Burpees.
Raw strength would be handstand push ups, muscle ups, or split squats.

Also, I always throw around mobility work. Shoulder, hips (Pelvis), back exercises or stretching. Jefferson curls. V seats with a strap. Shoulder dislocates (with a stick or elastic band).
PS: I like varying targets. You have a great run time. Pick one or two things to focus on for a month then look for something else to attack. Maybe Push ups and Sit ups. Do a bunch of things that work near them, plank, T-stands, triceps, Hand stands (with wall), crunches, ab cycle, burpees. Try to add 10 to push ups and sit ups minute time. Next month, start some kettlebell stuff. Don't ignore what you do now, just give a few minutes to these.

[Yut]

Wow, thanks for the input. 

This is all awesome stuff. Can't wait to get after it.

[thomashofer]

I work 20 hours a day on a ranch/farm. how would you address working out. I run 2 miles after every shift and an occational hard workout but then I ony get 2 hours sleep

[mynewunit]

Not to answer a question with a question, but what is your "goal" of working out. I spent one summer as a hand on a dairy farm. I didn't need to go to they gym any of those days. I would say if your 2 mile run is under 20 minutes your cardio is good. I would try to knock out 100 pushups. 20 out of bed. 20 before breakfast. 20 after lunch. 20 before dinner. 20 before bed. Once you can knock out 50 at any one of those sets, find a bar/cleat/staircase and start doing chin ups. For chin ups I would try to do 2 to 4 times a day, one set as many as possible.

Assuming you can toss bails of hay, typically walk 10,000 steps a day, spend almost no time in a chair of seat, and you don't eat junk, you should be in better shape than half the country.

[thomashofer]

Aug 25, 2017 4:35:19 GMT -8 mynewunit said:

Not to answer a question with a question, but what is your "goal" of working out. I spent one summer as a hand on a dairy farm. I didn't need to go to they gym any of those days. I would say if your 2 mile run is under 20 minutes your cardio is good. I would try to knock out 100 pushups. 20 out of bed. 20 before breakfast. 20 after lunch. 20 before dinner. 20 before bed. Once you can knock out 50 at any one of those sets, find a bar/cleat/staircase and start doing chin ups. For chin ups I would try to do 2 to 4 times a day, one set as many as possible.

Assuming you can toss bails of hay, typically walk 10,000 steps a day, spend almost no time in a chair of seat, and you don't eat junk, you should be in better shape than half the country.