The secret to getting the perfect “Wall Street” workout is to keep it high intensity, fun, effective, and most of all, quick. If your time is limited, you have to make the most of it.
Any workout that doesn’t leave you in great shape, with tons of energy, and feeling motivated for the next one just isn’t a great use of time. While exercise is good no matter how much time you have to spend, some workouts are better than others for limited schedules. If you want to burn calories in a major way, but your time is short, you should go with what’s best for that.
Here are some of the most ideal workouts when time is short.
5 workouts that burn more calories in 45 minutes or less
1. Short, fun fitness classes
Short fitness classes are the way to go if you’ve only got one hour to spare, and you really enjoy working out with other people.
If you’ve ever tried Zumba before, you know how much of a workout it is. Sure, it’s fun, but it’s high impact and can be ideal for exercising your whole body and burning calories in a short period of time. The same goes for Barre, Yoga, and Spinning.
A typical Zumba class can burn between 350 and 650 calories in about an hour. Spinning classes range in intensity, but can burn up to 600 calories, or more for really advanced workouts.
Besides being great workouts, short fitness classes are fun and connect you with people. If you’re busy working all day, taking a quick break to burn calories with a friend just might be the balance that you need to keep going.
2. Do circuit training
Circuit training is a way to work out your entire body with resistance exercises, aerobics, and total body conditioning. You can use circuit training to add variety to your workout schedule and prevent boredom, which isn’t good for your mind or your body.
Circuit training is all about endurance. You’ll target muscle groups and keep your brain active throughout the workout, which usually lasts 20 to 30 minutes.
Not all circuit training workouts are the same or produce the same results. You can tailor and customize the perfect circuit training routine for you based on your goals. Better yet, work with a personal trainer to design the ideal circuit.
Your circuit training workout can be fat-burning, muscle building, or a little of both. Don’t be afraid to try it out, and definitely kick up the intensity to burn more calories.
3. Try HIIT
HIIT stands for “high intensity interval training.” You can think of it like circuit training, but with a lot more impact and better results. Over the past few years, you’ve probably heard more and more people talking about HIIT workouts and how fun they are. You’ll definitely get a workout like never before with HIIT.
With HIIT, you can bump up the amount of time you work out at high intensity levels by resting in between exercises. You usually work out at 85-90% of your maximum heart rate – so you’re not exactly trying to max out. Instead, you build up your endurance with HIIT and burn tons of calories.
A lot of people find HIIT workouts the way to go. They are ideal Wall Street workouts because they’re fun and effective. You can shorten the time it takes to reach your goals with HIIT.
4. Mix it up with Tabata
Tabata is all about maximum intensity. But the time periods are short. In a tabata workout, you might do something super intense – like running at max incline – for 20 to 30 seconds. Then, you rest for 10 seconds, and continue on in that pattern.
You can do a tabata workout on your own at the gym or with a trainer. There are also apps that help you time a tabata workout perfectly. Most real tabata workouts are four minutes long, though many people have adapted them to be eight minutes long. As you can see, tabata workouts can burn calories in very short periods of time.
You only need one or two of these every time you work out in order to see results. Tabata is a great way to burn fat, too. Tabata is different from HIIT because of the intensity and the duration.
5. Use heavier weights when lifting
The secret to burning more calories when lifting weight is simple: lift heavier weight. You can seriously maximize your workout by taking a little bit of time to lift very heavy weights. Max out the amount you can lift with short sets. Of course, always be careful and lift weights safely.
The side benefit of lifting really heavy weights is that you burn calories long after you’re done. All exercise has its benefits. But if your body can continue to burn more calories several hours after you’re done with your workout, it’ll be more effective for you.
There is scientific proof of the benefits of heavy weight lifting, too. Research studies show that people who lift heavier weights burn more calories for up to two hours longer than people who lift lighter weights. If that weren’t enough, you’ll feel more confident and stronger, too.
The Perfect Wall Street Workout
When you work long hours or have a packed schedule, you have to make the most of your workout. The only way it makes sense to carve out time from your busy schedule is to make it fun, friendly, and seriously high impact.
The CompleteBody Gym in the Financial District has created the perfect Wall Street Workout. CBXT is a high intensity workout program that burns 1,000 calories in 45 minutes. You’ll get the best workout of your life with CBXT, building strength and endurance, burning fat, and getting lean.
Wall Street workouts need to be intense because your time is valuable and limited. Each class has from ten to twenty people. You’ll be given a heart rate monitor to track your heart rate, and be motivated every step of way. This is also the only high intensity Wall Street workout that includes Yoga and a guided relaxation.
CBXT is offered six days a week, which makes it an ideal Wall Street Workout. Classes start as early at 7 AM on weekdays, and go as late as 7:30 PM. Two classes are offered on Saturday (a little later in the morning, so you can sleep in).
It doesn’t take long to tone and tighten your body, burn calories, and reach your fitness goals. Sure, some people have hours to spend at the gym. But if you don’t have that kind of time, it’s okay. You just need a Wall Street workout that helps you get in shape and stay in shape. As long as you’ve got just 45 minutes in your day to spare, you can get a workout that will make your co-workers and friends wonder how you found the time.
Got a minute? Check out the Ultimate Wall Street Workout – CompleteBody Xross Training (CBXT). Classes were created to fit your schedule and maximize your time, so that you can burn up to 1,000 calories in just 45 minutes.