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by Mark Barroso April 20, 2017


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.  

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: 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 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 is an NSCA-CPT, Spartan SGX Coach, editor/writer for Men's Health, Muscle & Fitness Magazine, Fitness Magazine and Men's Fitness.

Mark Barroso
Mark Barroso



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