Equipment:
Chin up bar
Strength bands
Caffeine tablets
Tabata intervals, done once every other day, are a great time-efficient way of gaining many of the benefits of cardiovascular exercise, in a much shorter space of time – 4 minutes.
Choose any exercise, for example squats with bodyweight.
Find a Tabata Timer on Youtube or download an app.
Do 20 seconds of squats, rest 10 seconds, then repeat 8 times.
This gives 4 minutes of high intensity exercise.
I like to do these with MMA specific exercises like sit-throughs.
If you can spare another 10-15 minutes, here are a couple of workouts you can do at home for muscle-mass or just muscle-maintainence.
Remember that ‘return on investment’ in terms of exercise and ‘gains’ in strength and muscle mass is not proportional. In fact, there are a lot of fitness professionals who argue that 1 set of exercise to failure, is all that is required per body part. See Mike Mentzer and Dorian Yates’ training philosophies (not 1-set training, but certainly an in-and-out of the gym mentality)
Most importantly, do something, and form the habit of exercising whenever possible. Even if it’s just doing squats whilst the kettle is boiling!
Small Business Dad 