It seems like time to exercise is alway limited. Over the years I have learned to squeeze a run in, no matter the amount of time. Now, I strive to create a balanced workout that takes only an hour. Understanding there is always travel time, get ready time and clean up, there is a good workout waiting if you have an even 60 minutes. Here is the breakdown:
30 minutes cardio- Walking 4 plus mph, running 6.5 plus, biking 14 mph.
20 minutes strength work- this can be free weights, machines or body weight exercises.
10 minutes yoga or stretching.
Remember, when you are doing the perfect hour, you need to push harder on the cardio and do strength weight until muscle failure. This way you get the maximum benefit. When you have more time, it would be better spent doing cardio at 70% of max. heart rate.
AM. workout:
1 mile elliptical sub 7 min per mile pace
150- ball wall exercises- This is a Crossfit exercise where you toss a 20 lbball into the air and catch it while doing a squat and thrust up again. Lighter weight ball until you see how tiring the exercise is.
1 mile elliptical sub 7
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