A Time Based Bodyweight Workout for Boosting Fitness and Fat Loss

Quick Tips

Let’s face it, time is a commodity.  It’s our most precious commodity.  The clock will continue to tick no matter what we do.

I used to think that people who claimed that they “have no time to work out” were just dishing out lame excuses.  I might be conditioned though.  I have heard this time and time again from people who ask me for fitness advice.  Once I give them a rough outline of what they need to be doing in the gym or at home workout-wise, they raise their eyebrows and throw out the “I have no time for that” card.

What did you expect?  Hahaha.  It makes me laugh every time.

Enter:  Time based training.  

What follows is a simple time based workout program that is an immediate solution for anyone leery of investing decent time in a workout or for people who are legitimately short on time (because I know that you are out there folks).  

You’ll be able to progress this training plan for about four weeks while avoiding stagnation and adaptation.  The body tends to get really efficient at activities that we repetitively engage in, so don’t be silly and try to ride this program out for a year or something crazy like that.  

Building fitness demands that you constantly keep tweaking the variables.

Here you go… 



Essentially you are increasing the volume of your training sessions by adding one minute per week for four weeks straight.  I like workouts like this for beginners or advanced individuals alike because everyone can move at a pace that is appropriate to them.  Beginners can grab a breather and some water if need be, and advanced trainees can whiz through at break neck pace to get their training effect from the workout.

Best of all?  You can do this type of workout anywhere.  

Worst of all?  No pulling and no hip hinging movements.  Without equipment, it’s really hard to work upper body pulling movements into a workout.  Suspension trainers like the Jungle Gym XT really help this issue.  

Hip hinging is the motion you’d make if you were butt bumping a car door shut.  You’re hinging at your hips.  Without weight, it’s hard to train this movement pattern, which really sucks because hip hinging is one of the most beneficial movement patterns that we humans can train.  

You’ll find that every style of training sacrifices something.  Nothing is perfect.  

The key with short workouts like this is leveraging the training effect of the session.  Short training sessions like this need to be high tempo since you are cramming a lot into short duration. 

If you’re not willing to buckle down on your eating habits, well, prepare to be awfully disappointed by every workout program ever created.  Physical activity is a supplement to eating food worthy of fat loss.  The changes that take place post-workout are just as important if not more important than what takes place during the workout.

Sure, you can reduce body fat and increase performance without any dietary intervention (yes it is possible), but you’ll sell yourself short in the long run.  Sooner or later you’ll reach a plateau.  Eating crap food and training like a crazy person only gives off the perception of health.  Food is the key to the body aesthetic universe and long-term health and wellness. 

Any honest personal trainer or fitness advocate in the world will tell you that nutrition makes up the bulk of the foundation of any athletic or fit-looking body.  We cannot train hard enough or long enough to offset poor eating habits.  Unless you are an Iron Man athlete, in which case you are training for 3-5+ hours per day, almost daily and you have no real world career other than your sport.

Less than 1% of us fit that description, so lets just be big boys and girls and eat nutrient rich foods.  Ok?  Make the food that enters your pie hole primarily veggies and plants mixed with some animal protein and nuts.  Perfect little diet solution that will work wonders.

Plus, it would be so stressful to think about having to workout so ridiculously hard to combat all of the junk food eaten.  

If the food grew from the earth or has a mother, eat it. That’s your checklist to decipher through the food trickery that has saturated our restaurants and supermarkets.  

Rock this workout plan for at least 2 weeks.  Training for any period of time shorter than that isn’t even worth lacing up your shoes for the first training session, and it really shows that you aren’t prioritizing to make some changes.  Stay committed and trust yourself and your program.  

All in good time.


Cheers to leveraging our body’s natural ability to burn fat…



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