Take the 2-minute tour ×
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

I have started to do workouts just recently, and I am doing weight training, but I seem to have a very busy schedule so I only get to go to the gym once a week.

What I do currently though is I jog around 1.5k before going to work everyday(from the parking lot to the office, around 5 blocks away), but I feel it's not enough.

I do have some dumbbells at home but I don't know which exercises should I use so I could compensate for the lack of time in the gym.

I can usually have half an hour to an hour of free time when I come home from work, so I am looking for exercises that I could do before going to bed. I want to do it at night since I get home at around 8pm, and because I have to be up early morning to go to work(I leave the house at around 5:30 am).

What exercises would be the most effective based on my schedule (gym once a week, jog every day) and resources(dumbbells at home, half an hour per day)?

share|improve this question
1  
What type of job do you have where you have to work from 5:30 am to 8pm? –  Chad Dec 11 '13 at 6:59
    
People who try to work out at home typically do not have the space or extra equipment (eg. benches or the equivalent) to get a worthwhile workout. Do you have both? If not, you may want to look at using rubber bands. –  rrirower Dec 11 '13 at 14:14
    
Perhaps this answer can help you, see fitness.stackexchange.com/a/13078/3778 –  FredrikD Dec 11 '13 at 20:56
    
@Chad I'm a Web developer and my division is a little bit understaffed at the moment so I work an hour or 2 later than my work hours. –  marchemike Dec 12 '13 at 0:06
1  
What are your training goals? –  Kate Dec 12 '13 at 5:46
show 2 more comments

2 Answers

up vote 1 down vote accepted

Given your current training schedule, your basic load of low intensity training is in the recommended range of 2-3 hours (120 to 180 minutes, see e.g. CDC recommendation) per week.

Assuming that the 1.5k run takes 8-10 minutes and you do this twice a day, five days a week plus 60 minutes in the gym -> 140 to 160 minutes.

The basic load of high intensity does not have to be that high, NY times: The 4-minute workout, e.g. one 4 minute high intensity exercise per week.

So the recommendation is (given that you don't have a specific goal and don't want to over train):

  • Once or twice a week do a 4 minute tabata, e.g. with burpees or mountain climbers.

  • For those days you skip the parking log jog, take a walk or slow jog at night

Assuming that the dumbbells are too light to impact your large muscule groups and given your available limited time, they are of little use. Consider replacing them with one or two kettlebells

share|improve this answer
    
I'll try this one for a couple of weeks and see how it works. –  marchemike Dec 16 '13 at 3:05
add comment

Whenever I miss the gym, i do around 200 squats and 100 crunches and perhaps Jogging for 15-20 mins. If you have dumbbells, then you can do some upper body exercises as well like overhead, side-bending etc.

share|improve this answer
    
200 squats! I'm assuming you mean without weight? Isn't that a lot of stress on the knees? –  Soylent Green Dec 20 '13 at 16:54
    
Yes of course without any weights... Well it all depends. I started with 10 squats per day when i started to work out like 2 yrs ago. Also i do squats in a set of 50. So its like 4 sets of squats and same with the crunches. –  Madhura Dec 23 '13 at 9:09
add comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.