Tips For Effective Workouts When You’re Short on Time

We have all been in a situation when you need to work out, but you’re short on time. You want to make those gains, but you just don’t have the time for a two-hour workout. You wouldn’t want to skip the workout, as you won’t make the gains, but you still want to ensure you’re getting on time whenever you need to go after your workout, and at the same time, you want to make sure that your short workout is effective too. What’s the point of working out if your efforts don’t bring any results?

• So, you found the right article because here we will share some of the top tips for quick yet highly effective training sessions. Even if you make your workout as soon as possible, with the help of these tips, you’re making sure that the gains just keep on coming.

Have a plan

To make sure that you are making the most of your time in the gym and that you get the most from your workouts, you need to have a plan before you get to the gym. A good plan will help keep track of your routines, including reps, sets, and weight. This means you won’t waste any time in the gym and you can keep pushing yourself while you’re there. Moreover, it is best to have a backup plan as well. For example, you may want to use the bench press, but I guess we’ve all been in a situation when all the bench press stations were full. Therefore, a backup plan will help save you time. Instead of waiting for them, go for dumbbells, for example.

Group and order your exercises

Plan in a way to ensure that your main movements come first to perform them at your best. For example, if you plan to deadlift, you would find it harder to perform it at the end of the workout session when you wore yourself out with other exercises. Additionally, you could save a lot of time by ordering your workout in a way to reduce time for rest, travel across the gym, and equipment. While you do need the rest to recover, crossing the gym and changing equipment takes more time than you realize. You will save time by making your workouts more convenient, by grouping your lifts. Here is an example of how you could group your exercises to save time:

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

Go for a proper warm-up

Warming up can take more time than you realize. Therefore, when you are short on time, you need to ensure that your warm-up will work for you and your goals. This means that you need to get specific with your warm-up and help the body prepare particularly for what awaits ahead, as you have it all planned out. For example on chest day, squats can be helpful, but it would be much more helpful to do a short circuit session of pushups, bench press reps with an empty bar, and/or band pull-aparts to warm up. Only a few rounds of these movements will have your heart pumping and warm you up for the workout. Instead of an endless walk on the treadmill.

Focus on compound movements

Compound movements involve moving more than just one joint simultaneously. Such movements work multiple muscles or muscle groups at once. They are extremely helpful for anyone who wants to grow big muscles and become stronger, but they are also time saving too. In fact, they can be incredibly effective when you are short on time but still want to make your workout effective. A compound movement exercise can do the same job as three different exercises, at the same time. This way, you can cover the muscles that you need, targeting the same stress as an individual muscle group, saving a lot of time. There are a lot of different compound lifts that hit multiple muscles. You shouldn’t make your entire workout with big compound lifts only, but you do need to include a few in every workout. Check some of the most popular ones here:

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

Use supersets

If you’re short on time and want to make your workouts maximum effective, there’s barely anything better than supersets. They will definitely be the game changer, as you will maximize the effectiveness and significantly minimize the time you spend in the gym. For example, if you tried to perform two chest exercises one after another, the performance on the second exercise would significantly suffer considering that the muscles are already fatigued from the first exercise. However, what if you’re working out two opposite muscles? While the first muscle group rests, you work the other muscle group that is not involved in the exercise. Save time and maximize effectiveness. So, pair up opposite muscles and cut your rest time to almost nothing! For example, when you’re doing a set of bicep curls, you could squeeze a set of tricep extensions instead of resting.

Ask to join

Yes, you may have a perfect plan, but if you’re working out on Monday at 6 PM, you are very likely to hit a roadblock when most of the machines or stations that you want to use are already busy. Yes, you could move on to your next exercise, and hope you can return back later. Or, you may also ask to tap in while the person that uses the machine is resting. As a result, you make sure that your training stays on track. Besides, you may even get a new gym buddy as well. Either way, that’s a win.

Time your rest

You may already know that rest time takes way longer than you’d wish, especially when you’re short on time and want to have a quick and effective workout. So, when you have all day to train, you may find yourself taking your time between sets and exercises without any problems. Nonetheless, when you are trying to be as efficient as possible, you need to closely monitor your rest periods and ensure they work for you. It is very easy to spend longer in the gym if you’re scrolling through social media or talking to someone between sets, having way longer resting time than you thought. However, you could set a timer and rest for a set amount of time. This way, you make sure that you won’t be wasting any time! 45-90 seconds is a lot of rest time to recover from most exercises before going again.

Example of a Short and Effective Arms Workout

I hope that you usually have enough time to spend in the gym to make progress and yield the gains that you’re looking for. At least, you should make the time, as working out should be a priority for anyone who is searching for big gains. Nonetheless, we know that there are occasions when you may be short on time. In such situations, you need to know how to condense your routine to make sure that you are getting the most out of it, making the workout as effective as possible, without spending too much time.

In the end, here’s a sample workout below, that should take you less than one hour to complete. Nonetheless, it will be highly effective in building up muscle and strength gains. It includes all the elements that I earlier discussed. Keep in mind, however, that this is just an example of a workout, there are numerous others that you can go for.

So, arms and shoulders are two muscle groups that are very well-suited for being time effective. One of the reasons is that most of the exercises below use dumbbells, which means that you can easily change them between sets, without wandering around in the gym and wasting time. Besides, arm and shoulder exercises tend not to require any set-up, which means that you easily can get stuck in. Ensure that you keep your time between sets no more than 90 seconds or even less.

Example:

• Superset: seated dumbbell shoulder press and lateral raise: 3×6+12
• Superset: front plate raise and face pull: 2×12+12
• Seated dumbbell curl: 3×8
• Dumbbell overhead tricep extension: 3×8
• Superset: incline hammer curl and triceps kickback: 2×12+12

Conclusion

In the end, any veteran lifter will tell you that bodybuilding is a slow game. Gains are not going to come overnight, even with the best diet and workout plan. Bodybuilding is not a sprint, it is a marathon. Nonetheless, it doesn’t mean that your workouts also need to be marathons. There are times when you may need to sprint and get those gains in a shorter time. With the help of these tips, your workouts can be like sprints, and provide you the gains of marathons. While you may still need longer workouts, you make sure that even the shorter training sessions are still going to make some serious gains along the way.

So, whenever you’re ready to make gains and enhance your performance in the gym, use these tips and you’ll minimize the time while maximizing effectiveness. However, if you seriously want to minimize the time you start seeing those gains and maximize the effectiveness of your workout and dieting efforts, then Body-Gear.to is what you need. You can get the right Gear for your Body and grow muscle while burning fat in no time. You’re going to become a better version of yourself instantly, as the anabolic steroids and other PEDs we have for sale (for the cheapest prices and best quality) will surely help achieve your goals. Be it bulking, cutting, or body recomposition.

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