Tips For Quick Workouts

I guess most of us have been in the situation of being short on time while we’re in the gym. We want to make those gains, but you should go for quick workouts. While it is always a good idea to plan your time and give enough time for your workout sessions, we do not always have time for the two-hour workout. That’s why, while quick workouts shouldn’t become the norm, every once in a while we may need to resort to quick workouts to both save some money and still make those gains.

So, if you find you’re short on time in the gym – you’re lucky you’ve made it here because we’ve put together some top tips for quick and hard training sessions in order to keep yielding those gains, despite not having enough time.

We’re going to help you yield the best results as fast as possible from working out as quickly as possible thanks to those tips. Moreover, I could mention anabolic steroids that can greatly help with quick workouts because they greatly boost your strength, and recovery, allowing you to see those gains coming even when you do not work out at full potential. The boost in strength and recovery is very important, considering that you may find yourself exhausted pretty fast from a fast paced workout that does not allow you to rest for too long.

Anyway, with or without adding anabolic steroids for sale in your regimen, you could go for the following tips for quick workouts to make them effective.

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Have a plan

In order to make the most of your time in the gym and to get the most from your workouts, especially from quick workouts at a faster pace, you’re going to need to have a plan. You should have it mapped out before you get started. This is going to help you keep track of your routines. Such as reps, sets, and weight. This also helps you keep pushing yourself harder.

However, it is going to be helpful if you have a backup plan too. For example, if you want to use the bench press but you find that all stations are full, you just don’t have the time to wait for it. You should go for a backup plan such as going for dumbbells.

Group and order your exercises

You need to make sure that your main movements will come first. This way you ensure the best performance. If you do it the other way around, you’re likely to struggle to perform after wearing yourself out on other exercises. So, if you want to perform a strong deadlift, do not do it at the end of the day, but start with it. Moreover, you are going to cut down your session time if you group your routine in a way that will reduce rest, traveling across the gym, and getting all your necessary equipment.

That’s important because crossing the gym and changing equipment usually takes more than you realize. You could cut time by making your workouts both convenient and shorter by grouping your lifts. An example of grouping your routine goes like this:

• Back squat (power/squat rack)
• Rack pull (power/squat rack)
• Romanian deadlift (dumbbells)
• Walking lunge (dumbbells)
• Leg curl (machine)
• Leg extension (machine)
• Crunch (cables)

Make your warm-up work for you

When you’re short on time, you may think to opt out of warming up, but that’s a huge mistake. Warming up is extremely important in all gym sessions, even if you’re short on time and plan quick workouts. What you can do, however, is to get specific with your warm up and help your body prepare for what is ahead.

On chest day, you could do a short circuit session of push ups, bench press reps with an empty bar, and band pull-aparts to warm up fast and efficiently. Only a few rounds of these and you’re going to have your heart pumping, and muscles ready for your workout.

Focus on compound movements

Compound movements, as you may already know, means that you’re moving more than just one joint simultaneously, working multiple muscles or muscle groups at once. Need I say how valuable they can be during quick workouts? Targeting isolation movements will target only one muscle. But why go for an isolated movement if compound movements will do the same job as three? Yes, it is true that you may not get the same level of stress as a target individual muscle group. However, you’re going to save a lot of time and cover what you need, while still working your muscles – multiple ones.

Check below some of the favorite compound lifts that help hit multiple muscles. While it may not be a good idea to make your entire workout from these big lifts only, it is extremely good for you to include a few of them in every workout.

• Deadlift
• Power clean
• Pull up
• Front squat
• Dumbbell bench press
• Dumbbell pullover
• Push press
• Barbell row

Use Supersets

In case you’re short on time, supersets can be a true game changer. They can help you to maximize any fatigue, yielding the best results in as little time as possible. Do it right though. For example, if you tried to perform two quads exercises back-to-back, you are going to notice that the performance on the second exercise suffers. Simply because your muscles do not have enough time to recover. However, you could work out two opposing muscles, providing enough recovery for the best performance.

Therefore, you could easily pair up opposing muscles and cut your rest time down to almost nothing, just to catch your breath. Your muscles will always be ready. For example, instead of just doing a set of bicep curls and then resting, you could easily perform a set of triceps extensions instead of resting. By the time you perform it and catch your breath, your bicep is ready to go again.

Ask to tap in

OK, now that’s something you might have already tried so far, but it is extremely important to mention in our list of tips for quick workouts. Even when you have a perfectly planned routine (with a plan B), you could still find that you hit a block if you find the machines or stations that you want to use are all busy.

You could just move on to your next exercise too. But sometimes, you just can’t for whatever reason. That’s why you could ask to tap in whilst the person using the machine is resting. This way, your training routine stays on track. Moreover, you could even end up getting a new gym buddy which is always nice. Do not forget to be polite and say thank you if the person accepts!

Time your rest

Do not rest for too long, that’s a golden rule that you should follow regardless if you’re for quick workouts or if you have all the time in the world. Nevertheless, when you have all day to train, you can still take your time between sets and exercises as that’s no issue. Yet, when you’re trying to be as efficient as possible in as little time as possible, you definitely need to monitor your rest periods very tightly.

There are a lot of people scrolling through social media between sets in 2024. Needless to mention this is not only hindering your gains, but it is easy to make you spend longer in the gym than you want to. I would recommend avoiding your phone altogether during your gym session. All you can use it for is to set a timer and rest for a set amount of time. Well, ok, you could also listen to some music. But with a timer, you make sure that you won’t be wasting any time. Keep in mind that 45-90 seconds of rest is more than enough time for most exercises to recover and lift heavy again.

Example of Quick Workouts For Arms Gains

Generally, it is important for you to make sure you give yourself enough time to spend in the gym to make the progress that you’re looking for. That involves going hard with all the sets, reps, and movements you’ve been planning for (not scrolling through social media). However, when you are short on time, you need to know how to condense your routine in order to make sure that you’re getting the most out of your quick workouts.

In the end, I’m going to share here an example of a quick workout that should take you less than one hour to complete and build up the gains and strength that you’re looking for. Generally, with the tips for quick workouts I’ve shared above, what you’re doing in 1:30-2:00 hours, can be completed in 45 minutes or so. So, check the example below.

Arms and shoulders are two muscle groups that you can stack very well for being time effective. Most of the exercises below are using dumbbells. This means that you could easily change between workouts. Moreover, arm and shoulder exercises usually do not require any set-up. This means that you could quickly get stuck in. Keep your rest time between sets ranging from 45 to 90 seconds.

• Superset: Seated Dumbbell Shoulder Press and Lateral Raise: 3 sets of 6-12 reps
• Superset: Front Plate Raise and Face Pull: 2 sets of 12 reps
• Seated Dumbbell Curl: 3 sets of 8 reps
• Dumbbell Overhead Tricep Extension: 3 sets of 8 reps
• Superset: Incline Hammer Curl and Triceps Kickback: 2 sets of 12 reps

Quick Workouts Tips: Conclusion

Any veteran lifter or bodybuilder is going to tell you that the process of burning fat and/or gaining muscle and strength requires a lot of time and dedication. This is a slow process so you can be sure that the gains won’t come overnight. Nonetheless, this does not mean that your workouts should be hours and hours. While it is a slow process requiring time, you can still reap a lot of benefits from working out in under one hour. This means that you can still get those gains when you’re short on time and need to sprint your gym session when you can’t marathon it.

So, with the tips that I’ve provided here, you are sure to make some very serious gains, being sure you’re on the track to reach your goals. Even in shorter training sessions, having quick workouts.

Boost your quick workouts results

I earlier mentioned that sometimes, you can find it harder to perform quick workouts correctly. That’s simply because your body and muscles do not have enough time to recover, and this leads to a decrease in performance, endurance, and strength. That’s why, you may need a helping hand to perform your quick workouts. In fact, you may also need a helping hand when you find that you’ve hit a plateau wall. Or you simply want to speed up your progress.

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