I agree with Coach Jen - you are better off doing cardio and ST seperately, and doing full justice to both, rather than trying to do them simultaneously.
For cardio exercise, intensity trumps duration. You get more benefits from doing a 20 minute intense workout on a bike (possibly involving intervals) than a less intense 30 minute workout.
In terms of time-effective strength workouts, lift heavy. A weight that fatigues your musces in 4-8 reps is not just faster than a lighter weight where you can do 12-15 reps, but it is also more effective strength training. I agree with Coach Jen on this one - if you can do an exercise for 1 minute, it is probably too light.
The other thing you can do to speed up your ST is to choose compound exercises that work several different muscles simultaneously, rather than isolation exercises that work only 1 or two muscles at a time. For example, a compound based routine of:
* pushups (modified, wall or incline pushups if required)
* pull-ups/lat pull downs/bent over dumbbell rows
would work most of the major muscles in the body in just 20-30 minutes.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
| current weight: 178.0