Combining workouts & squats

[AgileGrrl]

So I have picked a bunch of programs that complement each other, challenges that will push me, and various workouts for specific areas or use of equipment. In the majority of them that involve reps, there is a suggestion to rest for a certain time period. I am wondering if doing, say, an arm-only workout with a '2 min rest' period between reps, is it detrimental to then do an abs or leg-only workout in that rest period to save overall workout time?

Oh, and a small second question. My achilles were destroyed when I was young. I had to have them rebuilt, which meant I lost all flexibility in my ankles. When doing squats, my heels have to significantly come off the ground. Are there any comparable exercises that work similar muscles as squats do without having to do squats?

 

[Set Monje]

I want to say (like 90% sure) Bridges work most of the same muscles as Squats, but I'd have to triple check that.

 

[NightWolf714]

So I have picked a bunch of programs that complement each other, challenges that will push me, and various workouts for specific areas or use of equipment. In the majority of them that involve reps, there is a suggestion to rest for a certain time period. I am wondering if doing, say, an arm-only workout with a '2 min rest' period between reps, is it detrimental to then do an abs or leg-only workout in that rest period to save overall workout time?

Oh, and a small second question. My achilles were destroyed when I was young. I had to have them rebuilt, which meant I lost all flexibility in my ankles. When doing squats, my heels have to significantly come off the ground. Are there any comparable exercises that work similar muscles as squats do without having to do squats?

I'm not sure about the first question TBH. One the one hand, that would still let those muscles rest. On the other hand, you'd be increasing your heart-rate instead of letting that rest. So I think it would depend on the workouts in question.

For the second question, those are technically still squats. That's the kinda that I can do as I can't keep my heel on the ground. (Eventually I'll get back to caring about it enough to do ankle stretches to improve it's mobility.) But my understanding that it's true for a lot of Americans. There's Full Squats (which I've seen called Asian squats) where the heel is on the ground. And Western Squats where the heel is up though it's often halfway down between half-squat and full squat. While I'm not sure it gets the same benefits as a full squat, it's still a squat and works a lot of the same muscles. So it should be okay to stick with that if you'd like. (At least, for the moment, that's what I'm doing.)

 

[Willow]

As far as I know, the two minute rest period can be shortened, if you don’t need the whole time. In the same vein, you can do other exercises during this break - if you don’t need the time to catch your breath and the second small workout doesn’t fatigue you too much for the main one. For example, I often fit in a quick stretch or two in my rest periods - that’s both less intense and still an efficient use of that time.

For the squat alternative, maybe have a look at the bodyweight exercise chart. It gives examples for which exercises work with which muscle groups. Squats are in there under „glutes“

 

[Diego1978]

So I have picked a bunch of programs that complement each other, challenges that will push me, and various workouts for specific areas or use of equipment. In the majority of them that involve reps, there is a suggestion to rest for a certain time period. I am wondering if doing, say, an arm-only workout with a '2 min rest' period between reps, is it detrimental to then do an abs or leg-only workout in that rest period to save overall workout time?

Oh, and a small second question. My achilles were destroyed when I was young. I had to have them rebuilt, which meant I lost all flexibility in my ankles. When doing squats, my heels have to significantly come off the ground. Are there any comparable exercises that work similar muscles as squats do without having to do squats?

I suggest you, try doing your chosen workouts, doing 60 second of rest. I have had many benefits from halving the recovery.
For squats , you could try doing them without going down deeply

 

[Damer]

@AgileGrrl the answer to your question is an ambiguous "it depends". The depends part comes from your personal fitness goals. If you want to get the most out of each workout the rest time is mandatory. The science tells us that strength, stability and cardiovascular fitness improve if you take the mandatory rest because it allows your body to reset and maintain intensity which, in turn, sends a stronger signal from the brain to the body to adapt and change (i.e. become stronger and fitter).

If it's a time-saving workout you're after - anything that's HIIT (High Intensity Interval Training) will deliver a lot faster results for the time you put in. The problem is you cannot do them every day.

How you do each exercise changes its effect. The video below explains this a little better.

Also, instead of squats have you tried an isometric hold exercise like wall-sits? It is a safe substitute that will not overstretch your Achilles tendon. I hope this helps.

 

[AgileGrrl]

@AgileGrrl the answer to your question is an ambiguous "it depends". The depends part comes from your personal fitness goals. If you want to get the most out of each workout the rest time is mandatory. The science tells us that strength, stability and cardiovascular fitness improve if you take the mandatory rest because it allows your body to reset and maintain intensity which, in turn, sends a stronger signal from the brain to the body to adapt and change (i.e. become stronger and fitter).

If it's a time-saving workout you're after - anything that's HIIT (High Intensity Interval Training) will deliver a lot faster results for the time you put in. The problem is you cannot do them every day.

How you do each exercise changes its effect. The video below explains this a little better.

Also, instead of squats have you tried an isometric hold exercise like wall-sits? It is a safe substitute that will not overstretch your Achilles tendon. I hope this helps.

Thank you so much! That is great information for me to learn more about. Really appreciate it.