There are 3 most common obstacles people have when it comes to committing to a fitness program:
Money
Energy
Time
I can’t tell you how many times I’ve heard someone say: “I really want to work out but I don’t have the time.”
To be real and raw, there may be a mixed message there. They may really be saying: “I don't have the energy to devote the time to working out.”
Whatever your obligations, work schedule, family commitments, etc, it is true—we all have the same 24 hours a day and the same magical homo sapien technology (a body).
I will hear the other side plentifully, too. “60 minutes is too long to work out, I only need 30.” For those with particular goals—especially bodies that have molded to the environments of the modern day that wreck havoc on your bodies, you do need 60 minutes, at least.
You may feel burnt out, which is a bigger issue.
Once you can recognize that you don’t find time to work out, you choose time to work out, you are in the opening and this article will apply to you.
I felt inspired to dish out the perfect format I’ve formulated based on the amount of time you are dedicating to your fitness. Read on and get your sweat on, efficiently, wholesomely, and wisely. Note that these are based on the person who is devoted to holistic fitness—not training for one particular sport or event. For more guidance on where to start, what exercises and loads to choose, etc., schedule a consult with me here.
THE PERFECT 30-MINUTE WORKOUT FORMAT
the excuse:
Don’t let “I only have 30 minutes, what’s the point?” seem like a logical reason to not move.
the opportunity:
We’ve been programmed to believe that more is more, but sometimes less is more. Especially if your stress levels have been through the roof, maybe a 30 minute session is the exact effective dose you need.
THE FORMAT:
Minutes 0-5: Central Nervous System (CNS) Check, Breathwork, Myofascial Release
Minutes 5-10: Activations
Minutes 10-27: Main Strength Sets emphasizing slow strength and time-under-tension most of the time; mixing in 2-3 minutes of power priming sets then slow strength and TUT for the remainder
Minutes 27-30: Nervous System Homeostasis (diaphragmatic breathing is a great go to) and 1 key stretch
gotta recognize:
You can’t create more time than 30 minutes if you are choosing 30 minutes, so you must prioritize. My recommendation is to prioritize dense strength and mobility. These will feed your long-term fitness.
THE PERFECT 60 MINUTE WORKOUT FORMAT
THE EXCUSE:
“I can’t devote 60 minutes to working out. That’s too long, and I have other things to do.”
THE OPPORTUNITY:
Devoting a full hour to your workout session is a welcome challenge to extend your fitness focus to longer than you are accustomed to. It is also a welcome invitation to focus more deeply on what’s going on within and how you can build yourself up. Plus, it takes some time to settle into any new environment; 60 rather than 30 gives you more time to really feel at home within and without—the perfect space where you can squeeze out your very best performance.
THE FORMAT:
Minutes 0-10: CNS Check, Breathwork, Myofascial Release
Minutes 10-18: Mobility
Minutes 18-24: Activations
Minutes 24-44: Main Strength Sets including burnout partial sets for metabolic spark and greater muscle pump
Minutes 44-52: Conditioning Finisher
Minutes 52-60: Nervous System Homeostasis (d-breath of course), 2-3 Key Stretches
GOTTA RECOGNIZE:
60 minutes might be longer than you are used to, but it isn’t too much. Remember, you have one body and one life, and one hour of your day devoted to serving it is a very small and vital investment in your long-term fitness and wellness.
THE PERFECT 90 MINUTE WORKOUT FORMAT
the excuse:
As an extension of the 60-min haters: “Are you crazy?! 90 minutes is over the top! I will get burnt out.”
the opportunity:
A 1.5 hour workout grants you the space to work on the gummed up nooks and crannies of your mind and your joints, get more volume (reps) for muscle and conditioning building, and to let your nervous system settle into your environment so you can really squeeze out your very best performance.
the perfect format:
Minutes 0-5: CNS Check, Breathwork
Minutes 5-10: Visualization Mediation (sit still and envision how you want to feel and move during the session)
Minutes 10-20: Journaling The Vision and Plan, Breathwork, Dynamic Warm-Up
Minutes 20-28: Activations
Minutes 28-68: Main Strength Sets
Minutes 68-80: Accessory Work and/or Conditioning Finisher
Minutes 80-90: Nervous System Homeostasis (d-breath is still d best breath 🤣…for real), 3-5 Key Stretches, Report Back To Journal
gotta recognize:
Every once in a while, a longer session is a good, gritty thing to do.
You don’t need to and shouldn’t always spend every minute of the 90-minute block in an all-out fight for better fitness. That is a recipe for burnout. Conversely, a 90-minute stretch beautifully buffers the more intense, yang work and creates pockets for rest, reflection, and deeper examination of your form and function.
“All we have to decide is what to do with the time that is given to us.” -J.R.R. Tolken
In Time,
Coach Abby