Try It: Density Training
Make the most out of every second that you’re exercising.
When you’re short on time and in need of a real workout, consider Escalating Density Training (EDT), a technique that works to pack as much quality movement as possible into a provided amount of time, pushing you to work harder and faster.
How it works: You set a timer for yourself, then race through as many reps of an exercise as possible before the alarm sounds.
The long-term goal is to try to improve your performance (read: execute more reps and sets of each exercise) every time you complete the routine, without adding time to the clock.
“The total-body workout shown below is a spin on density training, which, in its traditional definition, takes place over the course of weeks or months,” says Lisa Wheeler, former director of group fitness development at Equinox, who designed the workout. “The same principle applies, though: You’re increasing the amount of work you’re doing, but you’re not increasing the recovery.”
To complete this stacked routine, grab a stopwatch and execute the moves in the slideshow as follows:
Do move 1 for 30 seconds; rest for 30 seconds
Do moves 1 and 2 for 30 seconds each; rest for 30 seconds
Do moves 1, 2, and 3 for 30 seconds each; rest for 30 seconds
Do moves 1, 2, 3, and 4 for 30 seconds each; rest for 30 seconds
Do moves 1, 2, 3, 4, and 5 for 30 seconds each; rest for 30 seconds
Do moves 1, 2, 3, 4, 5, and 6 for 30 seconds each; rest for 30 seconds
Repeat the stack one more time.