Free yourself from yourself

So much to do, so little time.

It’s a myth that you need an hour or more to work out. Depending on what your goals are you may not need much more than 30 minutes. And, if you are strapped for time, you could even get a good workout in in under 15 minutes.

It seems that each year free time becomes less and less. So many commitments and trying to find free time to get in that hour workout becomes even harder. Don’t let that discourage you stop you from working out.

Foster your growth

Not every workout has to be the same. It’s perfectly fine to modify your routine and reduce the amount of time if this allows you to keep exercising.

Let’s look at some things we can do if we are limited for time, limited for space, or both.


      • Burpees: Everyone hates them but burpees are almost the perfect workout. Through a pushup in there and you have a cardio and resistance training exercise all in one. Some things to remember when doing your burpees: Most people start the burpee from the standing position. Burpees should be started from the squatting position and you need to squat as low as you can. Now while in that squat position, explode into the jump as much as you can. This will aid in building your leg muscles and also help you to become strong in the whole range of motion from the squat all the way up. Extend your legs quickly behind you into a plank position. Again, it’s utilizing your full range of motion. Don’t shortcut the pushup either. It’s just as important. You can do burpees as part of a highly intense interval training routine. You can burpee for 20 seconds then take 10 seconds off for 4 minutes. That’s it! Great cardio workout and also a good resistance workout
      • Wall squats: Want to kill the legs? Do you do squats and want to switch it up? Wall squats work your leg muscles by doing an isometric contraction where there is no movement. Find a wall, put your back against the wall and lower yourself to a position like you are sitting in a chair with your feet under your knees. Now stay there. If your legs are shaking you are stopping too early. Stay in that position as long as you can stand it until you just drop to the floor. Rest for 30 seconds or 1 minute. Repeat and repeat and repeat…
      • Half pushup: Start from the laying position and raise yourself up about 3″ off of the floor. Or, you can raise yourself up 1″ off of the floor. The position should be comfortable in the sense that your joints don’t hurt. Keep in this static position for as long as you can, until you drop to the floor. Rest for about 30 seconds or a minute and try again, and repeat, repeat, repeat…

Three things

That’s it. All these things can be done in 5 to 10 minutes. And don’t try to talk yourself out of it by convincing yourself that you will need to warm up first, or you need to stretch afterward and you don’t have time for it. Carrying out these exercises will help you stay on track for your goals, will help you keep your current fitness level and will ultimately help you stay healthy.

I hope you try this and I hope this works for you.

Yours in health,



Author: darryl bennett

A certified Canfitpro personal trainer specialist, and a Yondan (4th Degree) black belt in Shorin Ryu Shorin Kan karate, training at Ferraro Karate under Sensei Stephen Ferraro. Also holding a certificate in Plant Based Nutrition from ECornell University. Fitness and health have been a big part of my life, and always will be.

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