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, including muscle building and HIIT intervals, to help you obliterate your excuses and get results instead.
Muscle Building (20 Minutes) + Metabolic Conditioning (10 Minutes)
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 |
|
|
|
2B. DB Flye |
3 |
10 |
45 seconds |
7 minutes |
|
3. Cable Crossover |
3 + 1 dropset |
10, 10, 10, 15 |
30 seconds |
5 minutes |
Technique 1: Every Minute On the Minute
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 |
|
|
|
2B. Machine Hamstring Curl |
3 |
10 |
45 seconds |
7 minutes |
|
3A. Seated Calf Raise |
3 |
20 |
|
|
|
3B. Standing DB Calf Raise |
3 |
20 |
30 seconds |
7 minutes |
Total Hypertrophy Workout Time: 22 minutes
Technique 2: As Many Reps As Possible (AMRAP): 8 Minutes
Directions: Perform the following exercises for the prescribed number of reps for as many rounds as possible.
Dumbbell Thrusters
Burpee Broad Jumps
Technique 3: HIIT INTERVAL WORKOUT
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 HIIT 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:
- Box Jumps
- KB Swings
- Sandbag/Barbell Clean to Squat
- Russian Twist
- DB Curl to Press
About Mark
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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