Let’s face it, sometimes it’s hard to squeeze a workout in, especially around the busy holiday season. But the good thing is, you don’t need to spend hours in the gym to get an effective workout.
Trust me, no matter how busy you are, I’m certain that most anyone can find time to get in a 15-30 minute workout a few times a week. You can make it happen. And if you choose the right movements and watch what you eat, you can most definitely get results with short but intense workouts.
The key to short workouts is to stick to basic, compound lifts that will work multiple muscle groups. And if you have to choose between lifting weights and cardio…always choose the weights! Each of these workouts are set up so that they are working every muscle in your body. There is a lower body movement, an upper body push, and an upper body pull.
Make sure to get in a full body warm-up and then a few warm-up sets of each movement before you get to your working weight. When choosing what weight to use, it should be challenging, but keep the reps 1-2 short of failure. This is not the time to max out on a lift, but you don’t want it to be easy either.
As many rounds as possible in 20 minutes:
Barbell or dumbell push press x8
Dumbbell chest supported row x8
Goblet single leg reverse lunge x8/leg
As many rounds as possible in 15 minutes:
Barbell deadlift x5
Band pull-aparts x15
4 rounds, rest as needed:
Barbell front or back squat x6-8
Dumbbell chest press x6-8
Pullups(or inverted row) x4-6
Bonus: 3 exercise “finisher”:
Ball slams x10
Kettlebell swings x12
Squat jumps x15
3 rounds as fast as possible
Next time you’re short on time, give one of these workouts a try!