Burn with Kearns: Fit. Fast. Effective. – Kevin Kearns

By Kevin Kearns, contributing writer on fitness and exercise

The 30 minute workout

One of my favorite concepts I have used over the years is the micro, daily, or multiple times in a day workout. This is a quick, effective way to squeeze in your workouts when time is a factor. It seems like time is always a factor today for everyone. We are all so busy with whatever we are doing.

The micro workout is a great way to squeeze in multiple workouts in one day. As it has been proven, 10 minutes of intense exercise 3 times a day is as effective as one 30 minute bout of exercise. The great part is anything can be used to accomplish this. It does not matter the equipment at all. So, we will explore different pieces of equipment and the benefits. The key is to hit all major muscle groups and add a little cardio, to boot.

Bodyweight – it’s always with you and no need for external equipment. It’s simple and effective and does require a lot of space. So, there is no excuse not to do it. I often use this on the road when I travel. Here’s some sample workouts.

3 to 5 sets of 20 reps

1. Body weight squats – start in an upright position and lower your body so your knees are parallel to floor. Return to upright position
2. Body weight lunges – start in an upright position and then step forward so your knee does not pass your toe. Explode yourself backwards to start position.
3. Body weight reaches – stand one leg and now bend forward from the knee, ankle and hip and try to touch the floor.
4. Push-ups – hands on the ground and body in a plank position. Lower your body to floor and return to plank position.
5. Jumping jacks – in a standing position start the old school way of from the school yard days.
6. Plank to press up – in a plank position on your elbows and then rise up to your plans to a lock out position.

Resistance bands – easy to carry and takes just a little room in your luggage. They are completely portable, and you can mimic any exercise in the gym.

3-5 sets 20 reps

1. Row to squat – in an upright position squat down to parallel, and as you stand up pull the bands back to your ribs.
2. Lunge to chest press – in an upright position and the bands in your hands lunge forward and before a chest press. Then return to the start position.
3. Band smack downs – in a standing position in the bands in front of you squat down and lean forward and pull the bands to towards the shoulders and then return to upright.
4. Band pull aparts – with the bands at chest level and the chest facing the bands pull both bands back and towards the shoulders with the arms straight.
5. Band curls – with the bands secured at a low angle perform a bicep curl and then return to starting position.
6. Band twists – with the band at mid-level and your body facing away from the band pull the band away from the body and twist to opposite side .

Med ball – an often underrated piece of equipment but extremely versatile to use. It’s excellent for the core because you have to involve the whole body.

Core killer

1. Med ball twists or Russian twists – with the ball at chest level and your knees flexed. Begin rotating the ball from side to side while you plant one foot and rotate the other.
2. Med ball wood chopper – with the ball over the head bend your arms behind your head and as you swing the ball forward through the legs and then return to start position.
3. Diagonal chops- with the ball over one shoulder bring the ball from the right shoulder to left hip. Then repeat on the other side.
4. Med ball figure 8’s – with the ball on the at the opposite shoulder begin to draw a figure 8 in front on the body from right to left side.
5. Med ball big circles – with the ball in front of the body bring the ball over the head and then while drawing a circle with the ball in front of the body as you squat down towards the floor.

DB matrix – this is an excellent way to hit every muscle in the body in 3 minutes or less. Designed by the father of functional strength training, father Gary Grey. This has all 3 ranges of motion – forward, lateral, rotational, and from high to low and low to high.

It’s 6 exercises with 72 reps total

1. Alternating overhead shoulder press
2. Alternating rotational press
3. Alternating lateral shoulder raises
4. Alternating upright rows
5. Alternating bicep curls
6. Alternating upper cuts
7. Alternating forward reaching lunges
8. Alternating lateral lunges
9. Alternating rotational lunges
10. Alternating forward lunge to press
11. Alternating lateral lunge to press
12. Alternating rotational lunge to press

Try these workouts on for size

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Best – Coach Kearns

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