The holiday rush isn't the only time you'll be pressed for time. Ask any fitness trainer to name the No. 1 excuse for missed workouts and the answer will almost always come back the same: time, or lack thereof. No one knows this more than Mia Finnegan. The inaugural (1995) Fitness Olympia champ, who now resides in South Kingstown, Rhode Island, with husband Ritch and 2-year-old son Noah, has learned to successfully juggle her career as a personal trainer and TV personality in addition to her responsibilities as a mother while maintaining an enviable physique. Mia's secret? Modified circuit training, where pairs of exercises are performed back to back with little or no rest in between.
"We always say a half-hour of something is better than days of nothing," Mia offers. "But this is a great workout; anyone who tries it is going to do some serious work."
She's living proof that you don't have to spend countless hours in the gym to build a toned physique. But being consistent is key, as is a healthy diet. Mia's time-saver routine combines exercises in supersets (two exercises that work opposing muscle groups done consecutively without resting between sets), compound sets (two exercises that work the same muscle group are done in a row without rest) and tri-sets (three exercises that work the same muscle group done consecutively without resting), then repeating the entire sequence one more time.
The formula should allow you to get in and out of the gym in considerably less time. While the weight training builds muscular strength and endurance, the fast pace works your cardiovascular system by elevating your heart rate, which also aids in fat burning. Hence, you benefit in a number of ways.
If you're not used to using advanced techniques, you'll likely feel more fatigued than normal. Don't worry - start with one circuit and work to build your strength and stamina over time. Begin each workout with a thorough 5-7-minute warm-up to get your blood pumping. Follow with stretches to prepare your muscles for the workload; these steps are essential not just for reducing your risk of injury but also for helping your exercise performance. Once you begin the workout, aim for 15-25 repetitions per exercise, so you'll want to choose a weight that allows you to complete that many reps with good form. Keep track of the weights you use so that next time you'll know if you need to go heavier or lighter.
"If you aren't accustomed to supersetting, start out with a lighter weight than you'd typically do for that movement," Mia suggests. "You don't want to find out you're in over your head midway through an exercise. You'll be using dumbbells for the majority of exercises; pick a few you know you'll be using and keep them close by so you won't have to continuously run back to the rack." The weight-training portion of the routine should take about 20 minutes; follow that up with 10-12 minutes of cardio, starting out at an easy level on a stationary bike or elliptical trainer. If you're using a treadmill, aim for 4 miles per hour at a 1-2-degree incline.
"You should be able to complete all cardiovascular work without too much strain," notes Mia. "Give yourself the talk test: You should be able to easily carry on a conversation with someone next to you."
There's a fine line between working out too much or too little. Since this is a total-body routine, take at least one day off between workouts. An ideal schedule would call for workouts on Monday, Wednesday and Friday, Mia says. But don't worry if you can make it to the gym only once or twice a week. This is, after all, the season to be jolly.
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