We’re going to cover what a Time Challenge is; newcomers to the ZGYM will really benefit from these introduction posts, getting a sense of the variety of training that I do and provide, so that they can quickly jump in and start working out with me. Longtime members can still benefit from a refresher as well, so consider this a nice review.

Time Challenge

In the ZGYM, there are workouts that instruct you to finish them for time. These are Time Challenges, which are my way of testing you to see how long it would take for you to finish the workout. Once you’ve done it, you’re going to revisit it later on and try to finish it sooner.

Benefits of Time Challenge(s)

Think of it like a score board in an arcade game- maybe the first time it had only taken you 11 minutes to complete, then 10 and a half minutes the second time, and finally 8 minutes the third time around. The purpose of a Time Challenge is to beat your personal best. And the only person you’re competing with is yourself, making it also about self-improvement.

If you find yourself stalling or not seeing much change from your workouts, try adding in a Time Challenge to overcome plateaus and see where you’re at. This way, you can see where you’re currently at with your training, and be motivated to improve. It’s also surprisingly entertaining; there’s never a dull moment with these challenges!

The benefits of this type of training include:

• Intensity (metabolic training)
• Improvement in Cardio, Endurance and Strength
• Variation (i.e., adding variety to training, breaking up routines, boredom)
• Overcoming Plateaus

Putting Into Practice

A Time Challenge is set up like most workouts. You’ll have a breakdown of the different exercises you’re going to do, including the number of repetitions for each of them. You’ll also be given the total number of rounds that need to be completed. While all of these things vary between workouts, they all require you to finish them as fast as possible with intensity and precision.

An example of a Time Challenge would be:

Workout Breakdown

Weighted Squats X10

Mountain Climbers X20

Deadlifts X10

Pushups X10

Comp. Burpees X10

____________

2 Rounds for Time (i.e., finish 2 rounds of all these exercises as quickly as possible)

Set your timer, and record your time once you’ve completed all rounds. Save it for the next time you workout, and keep adding your score to see how you’ve improved. This is why we have built Progress Tracker for our ZGYM members – it makes it easy to keep your scores and set your goals. 

Do not ever force or push yourself through a workout if it means sacrificing your form! As soon as you start to become sloppy or you think you’ve pushed yourself too far (i.e., trouble breathing, feeling a tear or pain in your body), then stop it.

Otherwise, watch yourself, be very mindful of your movements, practice good form, and may the odds be ever in your favor.

Start Right Now

Eventually you’ll be able to come up with challenges of your own, but in the meantime, come workout with me at the ZGYM and try these workouts on for size. Many of these include a Progress Tracker to help you keep track of your fitness and keep you motivated.

For Beginners

Beginner Cardio #6

Workout for Beginners

Beginner Strength #1

Intermediate to Advanced:

Kettlebell Workout #1 X

ZWOW #2- New and Improved!

Cardio Shred #26 X

Lifted Butt Series #16