CrossFit | Learn how to vary workouts for Quick Weight Loss

People often ask me about what my motivation to train is, I get asked that often that I am in the process of creating an article about motivation. For today’s post, I’m focusing on the most common response that I give when asked about motivation and that is variety. It is the variety of different training sessions that I do that keeps me motivated, in that no one week is the same as the last.

I have structure to my training, in that I always perform 3 x weight training sessions and 2 x cardio sessions a week, but the content of the sessions, where and who I am training with varies week to week.

In respect to my weight training I do a 3 day body split, but the body split varies every week, as do some of the exercises within the split. Further the location that I perform my weight sessions changes week to week.

The same goes with my cardio sessions, as regular readers would know I am a big fan of performing HIIT as my cardio sessions. However you will see that how, with who and where I perform my HIIT varies from week to week.

Let’s take a look at the last few sessions I performed, where I was and who I trained with:

13/08/11: Weight Training in my Home Gym by myself.
15/08/11: Weight Training at work gym with training partner Ormo.
16/08/11: Touch Rugby League outdoors in a team environment.

Today my training session, location and training partner changed again. Today’s session was a crossfit session that Mrs Niko and I did in my home gym ‘The Pit’ at 8:30pm:

Warm-up:
• Dynamic Stretching
• Star jumps x 50
• Body Weight Squats x 20
• Push-ups x 20

Workout: (Niko)
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Shoulder Press (10kg)
• 400m Run
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Shoulder Press (10kg)
• Star Jumps (2 mins)
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Shoulder Press (10kg)
• 400m Run
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Shoulder Press (10kg)
• Star Jumps (2 mins)
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Shoulder Press (10kg)

You don’t need flash equipment to stay in shape!

• 400m Run
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Shoulder Press (10kg)
• Star Jumps (2 mins)

Workout: (Mrs Niko)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Shoulder Press (5kg)
• 50 x Squats (BW)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Shoulder Press (5kg)
• 400m Run
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Shoulder Press (5kg)
• 50 x Squats (BW)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Shoulder Press (5kg)
• 400m Run
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Shoulder Press (5kg)
• 50 x Squats (BW)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Shoulder Press (5kg)
• 400m Run

Workout: (Combined)
• 50 x Crunches
• 50 Crunches with Twist

Notes:
• The workout is done from start to finish without a break.
• We alternate who does the running in between the weighted exercises so that someone is always in the house (as the kids are asleep).
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout only took 25 minutes to complete, keeping my heart rate at an average of 140 BPM, burning a little over 400 calories.

For regular readers you will have probably have picked up on the fact that Mrs Niko and I performed this exact session only last week. Whilst I always like to vary my training, today we stuck with the same session for the following reasons:
• We both knew it would test us, taking our bodies out of their comfort zones.
• We knew how long it would takes us to complete. This is important considering that we didn’t start our session till 8:30pm.
• We both knew that it could be performed without impacting on any pre-existing injuries that myself or Mrs Niko have.
• We both enjoyed the session last time we performed it. This is a massive factor, as I always say, if you enjoy what you are doing you will be more likely to stick with it.

What motivates an person to train changes from individual to individual. I have focused today on a factor that motivates me and that is variety. Without variety I would get bored pretty quickly. I see some people train for hours on the same treadmill in the gym, day after day, week after week. It obviously works for them, I not suggesting that you need variety to get results, but what you do need is consistency. I would get real bored real quick of those cardio sessions. On occasion I will jump on a treadmill, but I need variety to keep me motivated.

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