While there are many benefits to doing shorter workouts, there are some workout combinations you can use to create an effective full-length workout. “When combined in a smart way, you’re left feeling strong and healthy,” says Jason Loebig, a Chicago-based Nike trainer and co-founder of Live Better Co. “I’m a big fan of putting short, dynamic stretch-based workouts before strength or conditioning workouts. Your body should be properly prepared for the work it’s about to do, and an effective warm-up is usually the first thing to be taken out.”
If you’re not sure how to go about stacking your mini workouts in order to come up with an effective full-length sweat session, these are five of the best combinations to start with at home.
The best workout combinations you can do at home
1. 15 minutes mobility + 30 minutes strength + 15 minutes stretch
Workout length: 60 minutes
Why Loebig loves it: This workout stack gives you time to properly warm-up and cool-down after a tough strength session. If the strength session is full-body, pick a full-body mobility or stretch class to join. It’s a good habit to introduce an effective warm-up before your workout.
2. 30 minutes yoga + 15 minutes core/abs
Workout length: 45 minutes
Why Loebig loves it: If you’re looking to add something to the end of your yoga class, a core workout is a great choice. Shorter yoga classes are an amazing way to take a workout break during the day, but they often remove direct core work. If you want to include extra ab work on a yoga day, I recommend doing 10 to 15 minutes.
Try this 30-minute energizing yoga flow:
3. 15 minutes mobility + 15 minutes strength + 15 minutes conditioning
Workout length: 45 minutes
Why Loebig loves it: This workout stack combines three main elements of flexibility, strength, and work capacity to help strengthen joints and muscles (including your heart). It also helps creates a mindset expectation as you progress to continue to push yourself until the end.
4. 10 minutes mobility + 10 minutes core/abs + 30 minutes running
Workout length: 50 minutes
Why Loebig loves it: When you do this workout stack, you’ll have time to warm up and activate your core before running, whether you’re outside or on a treadmill. Many people wait until after their run to do their core work, but I prefer to do it beforehand to promote healthy running posture.
Before you go running, work on your form:
5. 10 minutes mobility + 20 minutes HIIT
Workout length: 30 minutes
Why Loebig loves it: This workout stack is a bit shorter for good reason. HIIT workouts should be short—we can only hold an effective level of intensity for so long. This stack gives you dedicated time to warm-up to then hit the intensity hard.
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