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Lack of time is a top reason why people skip workouts. But what if I told you, you do have time... 30 minutes. This is how you plan short and effective workouts to help you obliterate your excuses and get results instead.
Exercise 1: Heavy compound barbell/dumbbell movement (Low rep, 4 sets)
Exercise 2a/2b: Superset 2 exercises (Rest between supersets)
Exercise 3: Dropset (Decrease weight 30%-50% after the third set and do a fourth set)
Example 1: CHEST WORKOUT
| Exercise | Sets | Reps | Rest | Total Time |
| DB Bench Press | 4 | 10, 8, 6, 5 | 60 seconds | 8 minutes |
| 2A. DB Pullover | 3 | 10 |
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| 2B. DB Flye | 3 | 10 | 45 seconds | 7 minutes |
| 3. Cable Crossover | 3 + 1 dropset | 10, 10, 10, 15 | 30 seconds | 5 minutes |
Directions: Set a timer for 10 minutes. At the start, each even-numbered minute (0, 2, 4, 6, 8), do exercise 1 for the prescribed number of reps. Once you’re done with that move, rest until the next minute starts. Once that minute starts, which are odd-numbered (1, 3, 5, 7, 9), perform exercise 2 for the prescribed number of reps.
Spiderman Pushups (10 reps)
Valslide Mountain Climber/ Regular Mountain Climbers (20 reps)
Example 2: MUSCLE-BUILDING: LEGS AND AS MANY REPS AS POSSIBLE (AMRAP)
| Exercise | Sets | Reps | Rest | Total Time |
| 1. Barbell Squat | 4 | 10, 8, 6, 5 | 60 seconds | 8 minutes |
| 2A. Leg Press | 3 | 10 |
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| 2B. Machine Hamstring Curl | 3 | 10 | 45 seconds | 7 minutes |
| 3A. Seated Calf Raise | 3 | 20 |
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| 3B. Standing DB Calf Raise | 3 | 20 | 30 seconds | 7 minutes |
Total Hypertrophy Workout Time: 22 minutes
Directions: perform the following exercises for the prescribed number of reps for as many rounds as possible.
Dumbbell Thrusters
Burpee Broad Jumps
Whether you’re a bodybuilder, runner or powerlifter, there’s always room for some HIIT, which may improve cardiovascular endurance and heart health. While HIIT may not directly improve powerlifting performance, it’s a way to do cardio that ensures you keep muscle and strength. Check out the following example of a 30-minute interval workout.
Rounds: 4
Exercises: 5
Work Duration: 40 seconds
Rest Duration Between Exercise: 40 seconds
Rest Duration Between Rounds: 1 minutes
Total Workout Time: 29 minutes and 40 seconds
Exercises:
Mark Barroso is an NSCA-CPT, Spartan SGX Coach, editor/writer for Men's Health, Muscle & Fitness Magazine, Fitness Magazine and Men's Fitness.
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