Do you avoid the gym, not have enough time, or just need expert guidance?  Well, you’re not alone.  In fact, these are some of the top reasons why exercise is skipped on a daily basis.  Even with fitness being a proven “game changer” for one’s health, routine workouts often get sidelined with other life activities.

Generally speaking, most associate exercise with a gym setting and hours of activity.  However, modern exercise science proves other wise.  Instead of adding an extra commute and prepping the gym gear, leave everything at home and try these fat burning home workout techniques that take less then 25 minutes to get fit.

Let the science of metabolic conditioning transform your old routine.

To start, let’s discuss the revolution of home workouts and how they have evolved exercise.  Metabolic conditioning has been a trendy term most commonly used in conjunction with Tony Horton’s P90x (muscle confusion).  However, metabolic conditioning “met con” has been around for decades and has been the staple formula for popular workout DVD series, CrossFit, boot camps and most new wave workout programs.  In short, if one has not adopted met con strategies like high-intensity interval training, Tabata, EMOM (every minute, on the minute), and supersets, then efficiency and effectiveness are sacrificed when it comes to general fitness goals (improving fitness, building lean muscle and weight management or weight loss).   Best thing about this method is that it can be done with home workouts or anywhere workouts.

If you cannot give up your gym membership, but need to enhance your training program, try supersets.

Supersets are a great way to cut down a standard lifting program by at least half the amount of time.  By picking opposite exercises and performing them back-to-back, one can double the amount of calories burned and build up strength and muscle tone.  The only drawback of supersets is that strength gained diminishes in contrast to a concentrated workout, focusing on one exercise at a time.  However, for most fitness goals, supersets in the gym should be the only formula.

Keep up a good pace!

One main reason why people are ditching the gym and trending towards home workouts and anywhere workouts is the lack of focus a gym can provide.  Generally, when one commits to working out at home, there is a focused commitment for the duration of that workout.  However, gym settings provide social distractions (friends), tinkering with cell phones and fitness gadgets (social media and apps), television and a number of other workout effectiveness killers.  To really make “met con” and superset training work, one must limit rest or stick to strict rest periods.

The best thing one can have during their workout is a watch.  This way they can stick to strict 60 to 90 second rests (no longer) or push through with no rest.  This will elevate the caloric burn and if one completes the workout within 20 to 30 minutes, the workout will be primarily a fat burning routine.  If one can handle supersets of upper and lower body movements, back to back, do it!  Or create sets of total body exercises.  For beginners, or those needing a slower pace, feel free to stretch and foam roll in during sets.  You’re still moving and actually enhancing results with these recovery techniques.

What is Tabata, rounds For time or H.I.I.T training?

Most effective home workouts use some level of interval training because it works.  Simply put, these workouts are similar to those listed above, but with more structure, and to be frank, more versatility with less.  Workout Anywhere has either all body weight interval training workouts, or routines that recommend resistance bands, suspension trainer or medicine ball.  However, their routines can be done with out any equipment aids due to the exercise science behind interval training “metabolic conditioning.”

Tabata generally has users working as hard as possible for 20 seconds and then 10 second between rounds.  The duration is at the coach’s discretion, but we like two minutes of a movement, and then switching to another.

Rounds for time provides users with a given total body circuit (metabolic conditioning or metabolic circuit) and given period of time.  It’s on the user to go as hard as possible until the time limit is up, trying to accrue as many rounds for time as possible.

What are the benefits of this style of training?

The benefits of all these methods is staggering in comparison to older, stereotypical gym routines like general strength training and hitting the treadmill for hours on end.  Most metabolic conditioning workouts give better results, in half the amount of time for cardiovascular training, fat loss, strength gains (not in comparison to concentrated lifting programs), enhanced mood and energy.  In short, shorter home workouts trump hours at the gym in every category.


Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.