A common misconception is that you need a lot of time to train for it to be effective. If you don’t have 30 minutes to break a sweat, why bother? Entering the holiday season, many people have more on their plate than usual, and gym time is usually cut short. You don’t need a lot of time to maintain your gains during tough times, but you may need to change your approach with time-saving training methods.
Regarding time-saving training methods, there is a trade-off between volume (sets x reps x load) and intensity (effort and load). When you have more time to train, you lower your intensity and increase your volume. When you’re short on time, you lower the volume but increase the intensity.
Increasing your intensity is crucial when time is an issue, but you still want to get after it. So, this holiday season or whenever you’re pressed for time, use the methods below 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 jump into the training below, here are some guidelines on what to do to maximize the little time you have for training.
- Many exercises will be either compound (work multiple muscle groups) or cardio based.
- Shorter rest intervals between exercises to keep the intensity high, but rest more if needed.
- The intensity is high because you are only exercising for a short period of time.
- Exercises grouped into trisets (3 exercises) and circuits (5 exercises) to help you get more done in less time.
- Limit the equipment you use to one or two pieces to be more efficient.
got it? Well, now let’s get into it.
Be efficient with these time-saving training methods.
There is a trade-off between time and intensity, but this can work in your favor because you are willing to work hard enough and accept the pain. Research suggests. That even doing just one to four sets per muscle per week will produce muscle growth.
When time is an issue, consider cutting your workout in half, reducing the volume, and pushing your working sets to the point of technical failure—where you can’t get another rep with good technique. Training at high intensity with low volume will keep you on the gain train when you’re pressed for time.
The dumbbell complex
A dumbbell complex is a series of back-to-back strength exercises combined into one workout. You do all the reps of one exercise before moving on to the next, and the dumbbells don’t touch the ground until you’ve completed all the exercises in the complex.
The key to a good dumbbell complex is making sure the lifts are logically located. How did the dumbbells get there if you did a bent-over row followed by a front squat? It makes more sense to do bent-over rows on dumbbell cleans.
Dumbbell unilateral complex
Do all exercises (between 3 and 8 reps for all exercises) on one side before switching to the other side. After doing both sides, rest for 2 minutes and do 2-3 rounds. good luck.
- take away
- Overhead carry
- Front squat
- Push press
- Cross body row
8 minute, 8 repetition 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 long you want to exercise. When timing is an issue, timing the reps for each triset will streamline your workout.
Instructions: Complete each exercise in triset, resting as much as possible between exercises. Rest for 30 to 60 seconds at the end of each tri-set and do as many rounds as possible within your allotted time. Choose a weight that allows you to complete all repetitions with good form. If you’re stacking training, rest 90 to 120 seconds between rounds and choose no more than three in a session.
Note: The following are examples of trisets; You can choose any type of exercise.
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