5 Steps To Setting Up Your Own “PFT” Workouts

Friday.

Phew!

At least for most of us.

That gives us a little down time – a little rest and relaxation.

Yesterday I talked about these “PFT” workouts I’ve started doing.

“P.F.T.” = “Pinched For Time”

So today, I want to show you how you can set up your own – if you want to.

1. Set a manageable time limit.

I use 15 minutes for this. And I use a 5 minute warm up.(I use Original Strength for my warm up.)

It’s enough to maintain my focus and get some high quality work done, without feeling guilty that I’m stealing time from the things I know I’m supposed to be doing.

I recommend doing the same. It seems to be “just right,” especially for “bigger” exercises, like double KB Front Squats.

(You can get away with 10 minutes for things like Pull Ups, etc.)

2. Decide how many days you want to train.

With shorter workouts, you can (and I argue “should”) increase your frequency.

I’m a big fan of 5 or 6 days a week for these short workouts. (6 x 15 minutes = 90 minutes a week.)

3. Pick “Big-bang-for-your-buck” exercises.

Usually, these are based upon your goals, here are some good ones that, when programmed correctly, will either burn fat, get you stronger, or both:

Single KB:

+ 1H Swings
+ Snatches
+ Goblet Squat
+ Carries
+ Jerks
+ Clean + Press

Double KB:

+ Front Squat
+ Push Press
+ Clean + Press
+ Jerks
+ Clean + Jerks

4. Determine your workout structure.

This includes –

+ Number of exercises
+ Number of reps
+ Rest periods

Generally, you’ll do less sets the more exercises you include and vice versa.

5. Be an underachiever.

Admittedly, this sounds kind of weird.

Especially if you live in one of those societies like I do where you’re always supposed to go all out on everything.

However, the goal is to do as much high quality work as you can.

And that’s always constrained when you’re enforcing a rigorous time limit.

So I recommend keeping it simple.

One, two, or three exercises are your best choices.

You’re not trying to break any records here.

However, if you program this right, it’s very possible to “sneak up” on some PRs.

The goal is to walk away knowing you could’ve done more, because, well, you’ll come back tomorrow and do just that.

So play around with these “PFT” workouts.

They’re a lot of fun.

Especially this time of year. (Feels like you’re getting away with something.)

And the energy bump you get from their brevity is actually pretty cool too.

Talk soon.

Geoff

PS – If you don’t feel like designing your own “PFT” workouts, but still want short, consistent 15-minute workouts, you can always opt for the “done-for-you” approach found here.

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