Everyone should learn the basics of how to workout in less time. One of the real problems that I have seen with people is a lack of a good plan when getting started in a gym. You look at the big loud guys, see what exercises they are doing and subconsciously or not you start doing the same things. Of course the big guys are breaking their body parts up and working each set until failure with lots of long breaks between sets.
Often you don't need long rest between sets and you never need to spend more than 45 minutes doing a weight workout, in fact mine usually take me about 30 minutes. I think lots of people would like to know how to workout faster.
So here are some rules on how to workout in less time.
1. Start with a weight based warmup - I start by doing one easy set of each (usually with machines) bench press, shoulder press, lat pulldowns, rowing. Many people will start with 5 or 10 minutes on a bike, treadmill, or elliptical trainer to get the blood flowing and that is perfectly fine too but I like to engage the muscles.
2. Do weight workouts faster - Sure we need a break between working our individual muscles but a great way to workout in less time, get more done, and get your heart working, is to do exercises back to back. There are two methods to do this circuit training and supersetting and you can really mix these up between workouts. I personally work all my muscles in each workout three times a week.
3. Cool down and abs - I like to do my stretching after the workout and do a few sets of abs
Circuit Training To Workout in Less Time
Circuit training simply means that you are doing one long set or sets to work all your muscles. As you go between exercise you do not take a break and by the end of the set of sets you are exhausted and it probably takes 8-10 minutes to go through each one of these circuits. This is the first and most common method of how to workout in less time.
I like to start with my legs, chest, back, shoulders, biceps, and triceps, in that order. There reason for this is that as you get more tired and winded it is harder to work your big muscles like legs or back or chest near the end. Also after doing back your biceps are a bit tired and after doing shoulders or chest your triceps are tired so I leave those until the end.
Supersets To Workout in Less Time
Supersets are another way to get more done quickly. I will do two exercises back to back and then move to two other exercises. the idea is that I am exhausting the muscle group much quicker and by the end the muscles do really hurt. This is similar in time to circuit training but much more focussed for each set of two muscle groups.
Here Is a Sample Superset Workout
I will start with chest and back in this example and I don't usually do legs in my supersets as they are tough enough on their own. I will so bench press and seated rows only for these two exercises and try and really kill it. I do a set of bench press with a fairly heavy weight for 8 or 10 reps and then as soon as I get finished I will move to the seated rows and do the same, after that set I go back to the bench, raise the weight by 20 pounds and do maybe 7-9 reps as I am more tired but my chest really has not recovered so I am not as strong yet. Then I go to the seated rows and just the same add 20 pounds and get as many reps as I can.
Those are the first two parts of the bigger set. Now that I am winded I will go back to the bench with the same weight on still and get as many reps as I can. At this point my chest is really tired and I can shoot for about 5 or 6 reps at most and then strip off the 20 pounds that I had added earlier and get another 3 or 4 reps out. My chest is burning and I am done with that. I then limp over to the seated row and do the same with a few reps, stripping some weight, and then getting a few more reps in.
I then take a break and do the same thing with a rotation of shoulder press, tricep pushdowns. Take a break and then do a mini circuit of abs and biceps.
By trying circuit training or superset style workouts like this is the secret of how to workout in less time and really make you work for it. Try it out and tell us what you think of these methods below
To learn more about a couple of different ways to get the most of your exercise and eating tips for lose weight fast check out my How to lose weight fast article. If your Goal is to also get all the facts about the relationship between food and exercise then read Burn the Fat before going any further.
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