How often do you workout?
Let me guess! Not very often, because “You don’t have time”, “You are too busy”,”It takes way too much time” …
As we’ve already discussed it “ I don’t have time” is a plain excuse and you can not convince me that you are so busy, that you can’t take between 20-60 minutes to work out at least three times a week. There are probably just a few people that could pass with this excuse and guess what? You are not one of them!!!
You have no idea how you could work out not more than 30 minutes, three to four times a week and be as fit as you’ve always wanted to be!
In order to achieve short, but quality workout, you should follow the rules below:
1. Forget about single joint exercises! Focus on the so called “most bang for the buck” exercises a.k.a. multi joint exercises. Make sure that your training program, includes, squats, deadlifts, military press, push press, pull ups, push ups, dips some swings and cleans.
As mentioned before, multi joint exercises work your whole body and elicit the best hormonal and neuromuscular responses! They help you build a balanced body and make sure that every muscle is doing its work!
Why would you take a whole work out to work on different leg muscles, using a different exercise in multiple sets and reps, when you could just pick two multi joint exercises, one that loads your posterior chain more and one that primary loads your anterior chain( for example back squats and hip thrusters). That way, you will have time to add some exercises that focus on your upper body strength, like weighted pull ups and push press. Just four exercises but you get to work out the whole body in just one training session!
2. Forget about prolonged rests between the sets. You went to the gym in order to work out, not to have a chat! Remember? Limit the time spend chatting around with dudes in the gym, and focus on YOUR workout.
I often see people wasting way too much time in the gym, not because the workout takes too long, but because they are too busy doing everything else, but actually training! Focus on rest periods between 45-60 sec. between sets.
How Do You Structure a Workout?
My advice is to structure your workouts like that:
1.Incorporate one pushing exercise, one pulling exercise, two exercises for your lower body( one mainly loading your posterior chain and one for the anterior chain), add one exercise for your abbs( L-sits, planks, dragon flag etc).
2. Do 5 sets of 5 reps on the days that you have about 40minutes to work out, and do 3 sets of 5 reps on the days that you have less time.
3. Rest between 45-60 seconds between sets. If you are in a hurry lower the weights on the bar and rest no more than 30 seconds, focusing on doing your reps faster and more explosive!
Alternate your gym workouts with short sprint sessions that take no more than 8-20minutes.
Some days go to the gym to do a quick workout in a crossfit style. Nothing that lasts too long. I like better the WODs that take no more than 6-10minutes, but involve movements with heavier weights and less reps!
There are so many things you could do, that take no more than 20-45 minutes. And the best part is that this is enough to achieve your goals. Combine this with a good diet and some consistency and after three months you will look and feel better than ever.