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Key Takeaways The effectiveness of workouts using a suspension trainer has been supported through ACE-sponsored research, which found that suspension training was “holistically beneficial, as demonstrated by the improvements seen in cardiovascular and muscular fitness over only eight weeks.” This blog presents a 20-minute full-body suspension training workout, along with a split routine featuring 15-minute upper- and lower-body workouts that can be performed when you are traveling or otherwise unable to devote more time to physical activity. Importantly, these quick-hit workouts can be the centerpiece of an ongoing physical-activity program that helps you develop both muscular and cardiorespiratory fitness, whether you exercise at the gym, at home or on the road. Try these workouts next time you are pressed for time or want to add variety to your program. This is the second in a series of blogs presenting quick-hit and travel workouts (the first explored quick-hit body-weight workouts), so be on the lookout for more workouts in the coming weeks. |
Ideally, all of us would adhere to a well-rounded workout program, year-round and without any lapses. We’d all go for our daily 30-minute walks, hit the gym twice each week for some resistance training and take part in recreational physical activity that we enjoy. Unfortunately, other priorities sometimes get in the way. Whether you are traveling and staying in a hotel room or simply unable to make it to the gym on a particular day, this suspension trainer circuit provides a quick cardio and resistance-training workout that can help keep you on track and progressing toward your goals.
It’s important to note that these workouts can be the centerpiece of an effective total-body resistance-training regimen that also delivers cardio benefits in a short amount of time. You can modify the workouts as needed to align with your goals and exercise preferences.
This total-body sample workout takes 20 minutes to complete and is an excellent choice if you are pressed for time, are simply missing a day at the gym or are looking for a way to complete a few short workouts while traveling for work, for example.
Complete this workout for three rounds with little to no rest between exercises. Each round takes approximately six minutes, so adding one minute of rest between each round of exercises will create a 20-minute workout. If you don’t have the full 20 minutes available, complete as many rounds as possible based on your available time. Keep in mind, when it comes to exercise or physical activity, some is always better than none!
Total Body Suspension Trainer Workout
|
Type |
Exercise |
Time |
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute (30 seconds each leg) |
|
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute |
|
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute |
|
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute |
You could also create a split routine where you alternate upper- and lower-body workouts and complete four or more workouts each week. This is a great option if you know you may be away from your normal routine for a week or more. For these workouts, each round takes approximately four and a half minutes to complete, so completing three rounds with 30 seconds of rest between rounds creates a 15-minute workout.
Lower-body Suspension Trainer Workout
|
Type |
Exercise |
Time |
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute |
|
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute (alternate sides) |
|
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute |
Lower-body Suspension Trainer Workout
|
Type |
Exercise |
Time |
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute (alternate sides) |
|
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute |
|
|
Cardio |
30-seconds |
|
|
Resistance |
1-minute (30 seconds on each leg) |
Final Thoughts
Lack of time—or a perceived lack of time—is among the most common reasons reported for not engaging in physical activity. Finding balance among life’s usual obligations, such as work, travel and family routines, while still devoting time to health and physical activity, can often be difficult. This type of quick-hit suspension trainer workout that you can perform at home, in the park or in a hotel room may be just the thing to keep you on track.
Visit the ACE Exercise Library to explore effective exercises categorized by body part, experience level and equipment availability. For each exercise, you’ll find a detailed explanation of proper form, along with photo or video demonstrations.
