These days I like to spend the least time possible in the gym. I will try at max to be in there 2-3 times a week and I make my workouts short and snappy, This workout routine is something I put together in the last few months from reading and experimenting with how to get the most out of under 30 minutes in the gym in terms of muscle growth, fat burning and strength.
The workout starts with a heavy compound, pick from the following (Change exercise each workout):
- Squats or Leg Press
- Barbell Military Press
- Bench Press
Do one of these exercises for 5 x 5 which means 5 sets of 5 reps. Take 1 minute to 1:30 minutes rest between sets and work up to your maximum weight. In total this should take no longer than 10 minutes.
The main advantage of starting with a compound is it allows your body to push the heavy weight when you are freshest enabling you to be strong and the low reps are very good for building size and strength thanks to release of Anabolic hormones lifting heavy releases.
Next Some Super Setting
Now its time for fun pick one exercise from list 1 and another from list 2. Note these are flexible and feel free to use creativity with exercise choices.
- Kettle Bell Swings
- Clean and Press
- Incline DB Bench Press
- Bent Over Row
- Plank (hold 30-60 seconds)
- Overhead Squat
- Lateral Raises
Once you have picked (pick 2 opposing muscles ideally) go for sets of 10-15 reps with no rest before the next exersise and repeat for 2 sets. for instance:
Kettlebell Swings—>Stiff Legged Deadlift—>Kettlebell Swings—>Stiff Legged deadlift.
Repeat this for 2 different combination’s of exercises, only taking rest when you change your combination of exercise for 1-2 minutes. Keep the weight so its challenging for 10-15 reps.
Here we go so this is an example workout and one I did last week.
Shoulder Press 5 x 5 (work up to maximum weight)
Rest 1-2 minutes
KettleBell Swings—>Pushups—>KettleBell Swings—>Pushups
Rest 1-2 minutes
Power Clean—>Burpees—>Power Clean—>Burpees
Out the Gym in No Time
Throw in a quick warmup and cool down this should allow you to get in and out of the gym in around 30 minutes. I sometimes even manage to throw in some extra abs and cable curls at the end.
The added benefit of this workout is that it allows your body to activate itself in several different ways; you start of slow and powerfully then move to super setting compounds with little rest. This releases muscle building hormones due to the heavy weights. Then the supersets will activate your body turning it into a fat burning machine for hours to come after the workout.
Be sure to change up the workout every time you hit the gym (choose a differentcompound and different exercises to superset). Also be sure to warmup well and pro-long your fast after the workout maybe go for a walk so your body can use up the fat it released during the workout as fuel.
Bonus Shout out to Keith @ Theory to Practice. His blog has been superb in the last few days and some of his workouts are well worth a look into, so please check out his blog…….
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