Do you struggle to find the time to workout consistently?
These 11 strategies will help you have effective workouts in < 30 minutes:
(Read this if you have a lot on your plate)
These 11 strategies will help you have effective workouts in < 30 minutes:
(Read this if you have a lot on your plate)
1. Superset antagonistic muscle groups.
An antagonistic superset is when you perform two exercises back to back of an opposing muscle group.
Chest superset back
Biceps superset triceps
Quads superset hamstrings
This helps you cut down on rest times massively
Which saves time
An antagonistic superset is when you perform two exercises back to back of an opposing muscle group.
Chest superset back
Biceps superset triceps
Quads superset hamstrings
This helps you cut down on rest times massively
Which saves time
2. Less exercise variation, more sets per exercise.
I see dudes use 6 different exercises just to train chest.
Their justification is “you got to train the muscle from every angle”
I see dudes use 6 different exercises just to train chest.
Their justification is “you got to train the muscle from every angle”
The 2 main problems with doing a lot of different exercises are:
1. Takes longer to progress in each exercise
2. Wastes time switching to new exercises: warming up, adjusting the weight and angle etc
1. Takes longer to progress in each exercise
2. Wastes time switching to new exercises: warming up, adjusting the weight and angle etc
You only need 1-2 exercises per muscle group (3 tops)
Lets say your training chest:
All you need to do is progress in:
1. Incline barbell/dumbell bench press
2. Flat barbell/dumbell bench or weighted dips
3. Incline or decline cable flies (optional)
Lets say your training chest:
All you need to do is progress in:
1. Incline barbell/dumbell bench press
2. Flat barbell/dumbell bench or weighted dips
3. Incline or decline cable flies (optional)
Less exercises means you can get better at these exercises quicker and dont waste time changing exercises every 5 minutes.
3. Use drop sets:
Drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
Drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
So lets say you are doing dumbell shoulder press and use 70 pounds dumbbells to get 8 reps.
Then you immediately drop the weight 15-30% and use 55 pounds dumbbells.
And continue the exercise with minimal rest in between.
Then you immediately drop the weight 15-30% and use 55 pounds dumbbells.
And continue the exercise with minimal rest in between.
You can even do multiple drop sets at a time (drop the weight 2-3 times in a single extended set)
But this is more of an advanced technique.
If you have been training consistently for < 1 year, I’d keep it simple and just do a normal drop set.
But this is more of an advanced technique.
If you have been training consistently for < 1 year, I’d keep it simple and just do a normal drop set.
Drop sets are great to do on your last set of an exercise.
Because the additional stimulus wont reduce your strength on the remaining sets.
Because the additional stimulus wont reduce your strength on the remaining sets.
The benefit of drop sets is it increases the TUT (time under tension) that is placed on the muscle group.
And it barely ads any additional time due to the minimal rest time.
And it barely ads any additional time due to the minimal rest time.
4. Have a workout playlist, then put your phone on DND.
A pet peeve of mine is when I see people on their phones in the gym.
Whether its texting people, switching songs or scrolling social media.
There are 3 main downsides with using your phone in the gym:
A pet peeve of mine is when I see people on their phones in the gym.
Whether its texting people, switching songs or scrolling social media.
There are 3 main downsides with using your phone in the gym:
1. You are wasting time.
2. You are taking yourself out of “the zone”
3. Using your phone in between sets will lead to irregular rest times.
Some sets you may rest for 90 seconds.
But if Susan finally texts you back, you might spend 4 minutes thinking of a response...
2. You are taking yourself out of “the zone”
3. Using your phone in between sets will lead to irregular rest times.
Some sets you may rest for 90 seconds.
But if Susan finally texts you back, you might spend 4 minutes thinking of a response...
What’s the solution?
1. Make a workout playlist
2. Press shuffle
3. Put your phone away, on do not disturb or air plane mode
4. FOCUS
1. Make a workout playlist
2. Press shuffle
3. Put your phone away, on do not disturb or air plane mode
4. FOCUS
5. Have a training partner (but be selective)
A training partner can save you time or cost you time.
Look for a training partner that is:
- Cool
- Punctual
- Not flakey
- Similar strength or stronger
- Similar discipline or more disciplined
A training partner can save you time or cost you time.
Look for a training partner that is:
- Cool
- Punctual
- Not flakey
- Similar strength or stronger
- Similar discipline or more disciplined
You dont want a training partner who:
- Talks a bunch between sets
- Does not train with intensity
- Always late or cancelling last minute
- Talks a bunch between sets
- Does not train with intensity
- Always late or cancelling last minute
6. Give yourself less time to workout:
This may seem obvious but set a timer for 30 minutes the next time you workout.
Once that timer is up, your workout is done.
No matter how bad you want to stay or how many sets you have left.
This may seem obvious but set a timer for 30 minutes the next time you workout.
Once that timer is up, your workout is done.
No matter how bad you want to stay or how many sets you have left.
7. Have a plan:
If you workout without a plan, not only will your results suffer.
But you will waste time planning your workout in real time.
When you know exactly what you need to do each session, you take out the guesswork and save time as a result.
If you workout without a plan, not only will your results suffer.
But you will waste time planning your workout in real time.
When you know exactly what you need to do each session, you take out the guesswork and save time as a result.
8. Have a plan if the equipment you need is being used:
1. Either move on with your workout and come back to it
2. Or have a back up exercise
Don’t just wait around twiddling your thumbs hoping they are done with the equipment soon.
1. Either move on with your workout and come back to it
2. Or have a back up exercise
Don’t just wait around twiddling your thumbs hoping they are done with the equipment soon.
9. Efficient warm up:
1. 2-3 minutes general mobility warm up to start: arm circles, leg swings etc
2. 1-2 warm up sets per exercise
For example, if benching:
Start with the bar, then 135 then working sets of 225
1. 2-3 minutes general mobility warm up to start: arm circles, leg swings etc
2. 1-2 warm up sets per exercise
For example, if benching:
Start with the bar, then 135 then working sets of 225
10. Choose a gym that has elite fast food next to it:
Chipotle, Chick fil A or Sweet Greens are top tier.
Bonus points for placing your order when you have 2-3 more sets left in your workout
Chipotle, Chick fil A or Sweet Greens are top tier.
Bonus points for placing your order when you have 2-3 more sets left in your workout
11. A good gym 5 minutes walk away > the best gym 20 minutes drive away.
Reducing friction is crucial to guarantee consistency.
But it also reduces the overall time taken needed to get a workout in.
Reducing friction is crucial to guarantee consistency.
But it also reduces the overall time taken needed to get a workout in.
Remember, even if your workout is 30 minutes long.
But you have to commute 20 minutes minutes back and forth, plus showering after and getting ready before.
That 30 minute workout took 90 minutes of your day.
But you have to commute 20 minutes minutes back and forth, plus showering after and getting ready before.
That 30 minute workout took 90 minutes of your day.
Finding a gym walking distance away means:
- You save time
- You can warm up on the way to the gym
- You are 10x less likely to skip your workout on busy days
- You save time
- You can warm up on the way to the gym
- You are 10x less likely to skip your workout on busy days
Have amazing workouts in < 30 minutes:
1. Supersets
2. Less exercise variation
3. Drop sets
4. Workout playlist + Airplane mode
5. Have a legit training partner
6. Give yourself less time to workout
7. Have a plan
8. Have a back up plan
1. Supersets
2. Less exercise variation
3. Drop sets
4. Workout playlist + Airplane mode
5. Have a legit training partner
6. Give yourself less time to workout
7. Have a plan
8. Have a back up plan
9. Efficient warm up
10. Choose a gym with elite fast food next to it
11. Choose a gym close to you
10. Choose a gym with elite fast food next to it
11. Choose a gym close to you
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