3 QUICK FULL BODY WORKOUTS
For athletes striving to achieve and maintain peak fitness and strength, often involves spending extensive hours in the gym, utilizing weights, cardio machines, or joining the latest fitness trends. While exercise unquestionably enhances performance, athletes may find it challenging to balance extensive workout routines with their daily schedules.
This article introduces three efficient full-body workouts tailored for athletes, requiring no equipment and designed for versatility. These quick workouts are crafted to be completed in under 20 minutes, making them ideal for athletes aiming to extend their workout sessions before the official practice begins. By seamlessly integrating these exercises into their routines, athletes can optimize their fitness levels and performance.
HIIT WORKOUT
HIIT workouts involve alternating between periods of high-intensity exercise and low-intensity active recovery (3). For instance, during a running session, a sprint represents the high-intensity segment, while walking serves as the low-intensity interval. The primary objective is to elevate heart rate and deplete muscle glycogen during the high-intensity intervals, prompting the body to generate energy anaerobically. Following which the low intensity active recovery will help your body revert back to aerobic mode (3).
Many HIIT protocols prioritize heart rate targets, yet for simplicity, this article streamlines the approach to solely focus on perceived effort. Essentially, during high-intensity intervals, push yourself to your limits, while during low-intensity intervals, maintain a relaxed pace but ensure continuous movement.
1 Minute Air Squats
1 Minute Active Rest
1 Minute Plank
1 Minute Active Rest
1 Minute Chest to Floor Burpees
1 Minute Active Rest
x3
From elite athletes to those just starting out, HIIT workouts are exceptionally beneficial as they do not require you to hit a certain number of reps within a time frame. They rely on your own perceived rate of exertion, meaning that only you can know how hard you have worked.
STAMINA TRAINING
Stamina training aims to enhance endurance by maintaining a slightly slower pace than your usual running speed, with short bursts of speed incorporated. The primary objective is to condition your body to sustain a steady pace throughout the run, while intentionally incorporating moments of increased speed and returning to your comfortable running pace intentionally.
SESSION 1 | SHORT EFFORT INTERVALS
10 x 30 seconds (90% effort) with 30 second walk recovery between sets.
7 x 45 seconds (85% effort) with 45 seconds walk recovery between sets.
5 x 1 minute (80% effort) with 1 minute walk recovery between sets.
SESSION 2 | MID EFFORT INTERVALS
7 x 1 minute (75% effort) with 1 minute walk between sets.
5 x 1.5 minutes (70% effort) with 1 minute walk between sets.
3 x 2 minutes (65% effort) with 1 minute walk between sets.
SESSION 3 | LONG EFFORT INTERVALS
5 x 3 minutes (70% effort) with 1 minute walk between sets.
3 x 5 minutes (60% effort) with 2 minutes walk between sets.
1 x 7 minutes (55% effort)
EMOM WORKOUT
An EMOM (Every Minute On the Minute) workout is an easy way to raise your heart rate and complete your reps efficiently. You perform the same exercise (or group of exercises) for a set number of reps within each minute, repeating this cycle every minute. EMOM workouts set a target number of sets to complete and incentivize faster completion, enabling more rest intervals between sets. Track each minute. For example, if you finish the exercises in 40 seconds, you'll have 20 seconds of rest. This 10-minute workout targets your whole body, increasing strength and endurance while improving cardiovascular fitness and calorie burning.
The workout is as follows:
8 Burpees
7 Squat Jumps
6 Press Ups
As you progress through the sets, you may notice less rest time due to fatigue, which is typical. The goal is to complete all 10 sets with consistent reps, adjusting only at the beginning if needed. If rest decreases as you near the end, push through; the challenge is intentional and designed to test your limits.
Discover our premium collection of products, ranging from team uniforms to performance apparel, available at AllTeam Sportswear.
References
