There is a common misconception that you need a lot of time to exercise to be effective. Why bother when you don't have 30 minutes to work up a sweat? With the start of the holiday season, many people have more on their plates than usual, and time in the gym is usually reduced. It doesn't take much time to maintain your gains during tough times, but you may need to change your approach with these time-saving training methods.
Time-saving training methods involve a balance between volume (set x reps x load) and intensity (effort and load). When you have more time to exercise, reduce your intensity and increase the volume. If you're short on time, lower the volume but increase the intensity.
Increasing your intensity is key when time is an issue but you still want to catch up. So during this holiday season or whenever you're pressed for time, use the following methods to work up a sweat when time is of the essence.
you can thank me later Or not.
GUIDELINES FOR TIME-SAVING TRAINING METHODS
Before you begin the workout below, here are some guidelines on what you will do to maximize the little time you have to workout.
- Many exercises are either compound (work multiple muscle groups) or cardio-based.
- Rest periods between exercises are shorter to keep the intensity high, but rest longer if necessary.
- The intensity is higher because you only train for a short time.
- Group exercises into trisets (3 exercises) and circuits (5 exercises) so you can get more done in less time.
- Limit the gear you use to one or two pieces to be more efficient.
I have it? Alright, now let's get in.
BECOME EFFICIENT WITH THESE TIME-SAVING TRAINING METHODS
There's a trade-off between time and intensity, but this can work in your favor if you're willing to work hard enough and embrace discomfort. Research suggests that just one to four sets per muscle per week still results in muscle growth.
If time is an issue, consider halving your training, reducing volume, and pushing your working sets to the point of technical failure - where you can't get another rep with good technique. Training at higher intensity with lower volume will keep you on the gain train when you're pressed for time.
A dumbbell complex is a series of consecutive strength exercises combined in one workout. You do all the reps of one exercise before moving on to the next, and the bar doesn't touch the floor until you've finished all the exercises in the complex.
The key to a good dumbbell complex is making sure the lifts are done logically. How did the dumbbells get there when you did a bent-over row followed by a front squat? It makes more sense to make bent-over rows a dumbbell clean.
DUMB ONE-SIDED COMPLEX
Complete all exercises (between 3 and 8 repetitions for all exercises) on one side before switching to the other. Rest 2 minutes after doing both sides and do 2-3 rounds. Much luck.
- Carry overhead
- front squat
- press press
- Cross Body Series
8 MINUTE, 8 REPEAT PROTOCOL
There's nothing magical about the eight-minute, eight-rep protocol. You can change it to five and five, six and six, or seven minutes depending on how much time you have to exercise. Matching the reps to the time for each set of three will optimize your workout when time is an issue.
Instructions: Perform each exercise in the triset and rest as little as possible between exercises. At the end of each triset, rest for 30 to 60 seconds and complete as many laps as possible within your allotted time frame. Choose a weight that allows you to complete all reps in good form. When stacking workouts, rest 90 to 120 seconds between rounds and choose no more than three in a session.
te: The following trisets are examples; You can choose any exercise variant.